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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
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
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
37%
Minerals Daily Need Coverage Score
16%
50%
Comparison summary
Which food is lower in Cholesterol?
Pasta is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 624mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 2.959g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 49)
Which food is cheaper?
Club sandwich is cheaper (difference - $3)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins