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.
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.31 g
Fats:
5.86 g
Carbs:
20.7 g
Water:
67.77 g
Other:
2.36 g
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
Saturated fat:
Sat. Fat
2.838 g
Monounsaturated fat:
Mono. Fat
1.16 g
Polyunsaturated fat:
Poly. Fat
0.901 g
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.
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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 vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
30%
37%
Minerals Daily Need Coverage Score
75%
50%
Comparison summary
Which food is lower in Cholesterol?
Rosemary is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Rosemary is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Rosemary contains less Sodium (difference - 604mg)
Which food is lower in Saturated fat?
Rosemary is lower in Saturated fat (difference - 0.271g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Club sandwich is cheaper (difference - $1.5)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
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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.