Muffin vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between muffin and club sandwich

Muffin has more vitamin K and choline; however, club sandwich is higher in selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, zinc, and vitamin B5.
Club sandwich covers your daily selenium needs 30% more than muffin.
Club sandwich contains 5 times less vitamin K than muffin. Muffin contains 39.2µg of vitamin K, while club sandwich contains 8.7µg.
Muffin has less sodium.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Muffin

Club sandwich

Contains less SodiumSodium	-46.7%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+220%
Contains more CalciumCalcium	+115.9%
Contains more PotassiumPotassium	+86.8%
Contains more CopperCopper	+48.3%
Contains more ZincZinc	+262.2%
Contains more PhosphorusPhosphorus	+47.3%
Contains more SeleniumSelenium	+202.4%

~equal in Iron ~1.37mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Muffin

Club sandwich

Contains more Vitamin EVitamin E	+167.2%
Contains more Vitamin KVitamin K	+350.6%
Contains more FolateFolate	+54.8%
Contains more CholineCholine	+93.5%

Contains more Vitamin CVitamin C	+388.9%
Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin B2Vitamin B2	+14.1%
Contains more Vitamin B3Vitamin B3	+293.2%
Contains more Vitamin B5Vitamin B5	+75.7%
Contains more Vitamin B6Vitamin B6	+640%
Contains more Vitamin B12Vitamin B12	+193.8%

~equal in Vitamin D ~0.1µg

~equal in Vitamin B1 ~0.172mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	8.103g	1.88g	41%
Selenium	8.2µg	24.8µg	30%
Vitamin B3	1.418mg	5.575mg	26%
Vitamin K	39.2µg	8.7µg	25%
Protein	4.49g	17.19g	25%
Vitamin B6	0.04mg	0.296mg	20%
Manganese	0.449mg		20%
Vitamin B12	0.16µg	0.47µg	13%
Sodium	336mg	630mg	13%
Fats	16.07g	8.05g	12%
Carbs	53g	19.87g	11%
Phosphorus	146mg	215mg	10%
Zinc	0.37mg	1.34mg	9%
Calories	375kcal	220kcal	8%
Choline	92.5mg	47.8mg	8%
Vitamin E	1.63mg	0.61mg	7%
Vitamin B5	0.47mg	0.826mg	7%
Starch	16.31g		7%
Calcium	44mg	95mg	5%
Monounsaturated fat	4.822g	2.949g	5%
Cholesterol	30mg	46mg	5%
Magnesium	10mg	32mg	5%
Folate	48µg	31µg	4%
Vitamin C	0.9mg	4.4mg	4%
Copper	0.06mg	0.089mg	3%
Potassium	121mg	226mg	3%
Fructose	1.21g		2%
Vitamin A	21µg	35µg	2%
Vitamin B2	0.163mg	0.186mg	2%
Iron	1.3mg	1.37mg	1%
Saturated fat	2.844g	3.109g	1%
Net carbs	51.9g	18.67g	N/A
Vitamin D	4IU	5IU	0%
Sugar	31.47g	4.68g	N/A
Fiber	1.1g	1.2g	0%
Vitamin D	0.1µg	0.1µg	0%
Vitamin B1	0.168mg	0.172mg	0%
Trans fat	0.2g	0.071g	N/A
Tryptophan	0.066mg		0%
Threonine	0.181mg		0%
Isoleucine	0.224mg		0%
Leucine	0.421mg		0%
Lysine	0.199mg		0%
Methionine	0.115mg		0%
Phenylalanine	0.277mg		0%
Valine	0.257mg		0%
Histidine	0.128mg		0%
Omega-3 - EPA	0g	0.004g	N/A
Omega-3 - DHA	0.008g	0.007g	N/A
Omega-3 - ALA	1.022g		N/A
Omega-3 - DPA	0.001g	0.004g	N/A
Omega-6 - Gamma-linoleic acid	0.048g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.002g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	6.911g		N/A