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Rosemary vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between rosemary and club sandwich

  • Rosemary has more iron, fiber, vitamin A, copper, calcium, and folate; however, club sandwich has more vitamin B3, phosphorus, and vitamin B12.
  • Daily need coverage for iron for rosemary is 66% higher.
  • Club sandwich has 12 times less fiber than rosemary. Rosemary has 14.1g of fiber, while club sandwich has 1.2g.
  • Rosemary is lower in sodium.

Food types used in this article are Rosemary, fresh and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 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 more MagnesiumMagnesium +184.4%
Contains more CalciumCalcium +233.7%
Contains more PotassiumPotassium +195.6%
Contains more IronIron +385.4%
Contains more CopperCopper +238.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +44.1%
Contains more PhosphorusPhosphorus +225.8%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 CVitamin C +395.5%
Contains more Vitamin AVitamin A +317.1%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more FolateFolate +251.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +377.8%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +511.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.826mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 WaterWater +29%
Contains more ProteinProtein +419.3%
Contains more FatsFats +37.4%
~equal in Carbs ~19.87g
~equal in Other ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +154.2%
Contains more Poly. FatPolyunsaturated fat +108.7%
~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.
Rosemary Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rosemary Club sandwich DV% diff.
Iron 6.65mg 1.37mg 66%
Fiber 14.1g 1.2g 52%
Selenium 24.8µg 45%
Manganese 0.96mg 42%
Vitamin B3 0.912mg 5.575mg 29%
Protein 3.31g 17.19g 28%
Sodium 26mg 630mg 26%
Copper 0.301mg 0.089mg 24%
Calcium 317mg 95mg 22%
Phosphorus 66mg 215mg 21%
Folate 109µg 31µg 20%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 21.8mg 4.4mg 19%
Cholesterol 0mg 46mg 15%
Magnesium 91mg 32mg 14%
Potassium 668mg 226mg 13%
Vitamin A 146µg 35µg 12%
Vitamin B1 0.036mg 0.172mg 11%
Choline 47.8mg 9%
Vitamin K 8.7µg 7%
Polyunsaturated fat 0.901g 1.88g 7%
Zinc 0.93mg 1.34mg 4%
Vitamin E 0.61mg 4%
Monounsaturated fat 1.16g 2.949g 4%
Calories 131kcal 220kcal 4%
Vitamin B6 0.336mg 0.296mg 3%
Vitamin B2 0.152mg 0.186mg 3%
Fats 5.86g 8.05g 3%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Saturated fat 2.838g 3.109g 1%
Carbs 20.7g 19.87g 0%
Net carbs 6.6g 18.67g N/A
Sugar 4.68g N/A
Vitamin B5 0.804mg 0.826mg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 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?

ok
ok
is better in case of low diet
Rosemary 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%
Rosemary
37%
Club sandwich
Minerals Daily Need Coverage Score
75%
Rosemary
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 604mg)
Which food is lower in Saturated fat?
Rosemary
Rosemary is lower in Saturated fat (difference - 0.271g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.5)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.