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Pasta vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between pasta and club sandwich

  • Pasta has more folate; however, club sandwich is higher in vitamin B3, phosphorus, vitamin B6, vitamin B12, vitamin B5, calcium, and zinc.
  • Club sandwich covers your daily vitamin B3 needs 29% more than pasta.
  • Club sandwich contains 2 times less folate than pasta. Pasta contains 64µg of folate, while club sandwich contains 31µg.
  • Pasta has less saturated fat.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Pasta 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.
Pasta
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 -99%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +1483.3%
Contains more PotassiumPotassium +841.7%
Contains more IronIron +20.2%
Contains more ZincZinc +139.3%
Contains more PhosphorusPhosphorus +241.3%
~equal in Copper ~0.089mg

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.
Pasta
Pasta
2
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B1Vitamin B1 +21.5%
Contains more FolateFolate +106.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +483.3%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B3Vitamin B3 +462%
Contains more Vitamin B5Vitamin B5 +351.4%
Contains more Vitamin B6Vitamin B6 +770.6%
Contains more Vitamin B12Vitamin B12 +235.7%

All nutrients comparison - raw data values

Nutrient Pasta Club sandwich DV% diff.
Selenium 24.8µg 45%
Vitamin B3 0.992mg 5.575mg 29%
Sodium 6mg 630mg 27%
Protein 5.15g 17.19g 24%
Phosphorus 63mg 215mg 22%
Vitamin B6 0.034mg 0.296mg 20%
Vitamin B12 0.14µg 0.47µg 14%
Vitamin B5 0.183mg 0.826mg 13%
Saturated fat 0.15g 3.109g 13%
Fats 1.05g 8.05g 11%
Polyunsaturated fat 0.429g 1.88g 10%
Manganese 0.224mg 10%
Choline 47.8mg 9%
Calcium 6mg 95mg 9%
Folate 64µg 31µg 8%
Vitamin K 8.7µg 7%
Zinc 0.56mg 1.34mg 7%
Monounsaturated fat 0.124g 2.949g 7%
Potassium 24mg 226mg 6%
Fiber 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.61mg 4%
Cholesterol 33mg 46mg 4%
Calories 131kcal 220kcal 4%
Vitamin B2 0.15mg 0.186mg 3%
Vitamin B1 0.209mg 0.172mg 3%
Vitamin A 6µg 35µg 3%
Iron 1.14mg 1.37mg 3%
Magnesium 18mg 32mg 3%
Carbs 24.93g 19.87g 2%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 24.93g 18.67g N/A
Sugar 4.68g N/A
Copper 0.093mg 0.089mg 0%
Trans fat 0.071g N/A
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 CarbsCarbs +25.5%
Contains more WaterWater +30.5%
Contains more ProteinProtein +233.8%
Contains more FatsFats +666.7%
Contains more OtherOther +664.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +2278.2%
Contains more Poly. FatPolyunsaturated fat +338.2%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.