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Roast beef sandwich vs. Club sandwich — In-Depth Nutrition Comparison

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Important differences between roast beef sandwich and club sandwich

  • Roast beef sandwich has more vitamin B12, iron, zinc, and vitamin B2; however, club sandwich is richer in selenium, vitamin B3, vitamin A, and vitamin B6.
  • Roast beef sandwich's daily need coverage for vitamin B12 is 20% more.
  • Roast beef sandwich contains 2 times more iron than club sandwich. Roast beef sandwich contains 2.64mg of iron, while club sandwich contains 1.37mg.
  • Roast beef sandwich contains less cholesterol.

The food varieties used in the comparison are Fast foods, roast beef sandwich, plain and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Roast beef sandwich vs Club sandwich infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 17% 20% 99% 36% 62% 86% 85% 31% 99%
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 more IronIron +92.7%
Contains more CopperCopper +22.5%
Contains more ZincZinc +69.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +72.7%
Contains more SeleniumSelenium +36.3%
~equal in Potassium ~226mg
~equal in Phosphorus ~215mg
~equal in Sodium ~630mg

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.
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% 0.67% 8.6% 0% 54% 66% 81% 0% 50% 120% 7% 38% 18%
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 +26.2%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B12Vitamin B12 +104.3%
Contains more FolateFolate +64.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more Vitamin KVitamin K +210.7%
Contains more CholineCholine +47.5%

All nutrients comparison - raw data values

Nutrient Roast beef sandwich Club sandwich DV% diff.
Vitamin B12 0.96µg 0.47µg 20%
Vitamin B5 0.826mg 17%
Iron 2.64mg 1.37mg 16%
Selenium 18.2µg 24.8µg 12%
Manganese 0.234mg 10%
Vitamin B2 0.287mg 0.186mg 8%
Zinc 2.27mg 1.34mg 8%
Vitamin B3 4.343mg 5.575mg 8%
Starch 17.65g 7%
Vitamin B6 0.215mg 0.296mg 6%
Folate 51µg 31µg 5%
Cholesterol 30mg 46mg 5%
Vitamin K 2.8µg 8.7µg 5%
Vitamin C 0mg 4.4mg 5%
Vitamin B1 0.217mg 0.172mg 4%
Protein 15.17g 17.19g 4%
Calcium 55mg 95mg 4%
Vitamin A 2µg 35µg 4%
Fats 10.3g 8.05g 3%
Monounsaturated fat 3.987g 2.949g 3%
Choline 32.4mg 47.8mg 3%
Magnesium 23mg 32mg 2%
Fructose 1.5g 2%
Copper 0.109mg 0.089mg 2%
Phosphorus 200mg 215mg 2%
Polyunsaturated fat 1.762g 1.88g 1%
Saturated fat 3.399g 3.109g 1%
Calories 244kcal 220kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 1IU 5IU 1%
Sodium 653mg 630mg 1%
Vitamin E 0.43mg 0.61mg 1%
Carbs 22.21g 19.87g 1%
Net carbs 20.91g 18.67g N/A
Potassium 224mg 226mg 0%
Sugar 3.84g 4.68g N/A
Fiber 1.3g 1.2g 0%
Trans fat 0.389g 0.071g N/A
Omega-3 - EPA 0.005g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.152g N/A
Omega-3 - DPA 0.008g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.465g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 10% 22% 50% 2%
Protein: 15.17 g
Fats: 10.3 g
Carbs: 22.21 g
Water: 49.91 g
Other: 2.41 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 +28%
Contains more CarbsCarbs +11.8%
Contains more ProteinProtein +13.3%
~equal in Water ~52.52g
~equal in Other ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 44% 19%
Saturated fat: Sat. Fat 3.399 g
Monounsaturated fat: Mono. Fat 3.987 g
Polyunsaturated fat: Poly. Fat 1.762 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 +35.2%
~equal in Saturated fat ~3.109g
~equal in Polyunsaturated fat ~1.88g

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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. Roast beef sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170695/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.