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  6. Muffin vs. Club sandwich

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.

Infographic

Muffin vs Club sandwich infographic
Infographic link

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
Muffin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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
Muffin
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +99.6%
Contains more CarbsCarbs +166.7%
Contains more ProteinProtein +282.9%
Contains more WaterWater +110.4%
Contains more OtherOther +60.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
3
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +63.5%
Contains more Poly. FatPolyunsaturated fat +331%
~equal in Saturated fat ~3.109g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Club sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Muffin Club sandwich 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Muffin
37%
Club sandwich
Minerals Daily Need Coverage Score
32%
Muffin
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Muffin
Muffin is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Muffin
Muffin is lower in Saturated fat (difference - 0.265g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 26.79g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.