Rye vs. Club sandwich — In-Depth Nutrition Comparison
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Summary of differences between rye and club sandwich
- Rye has more fiber, copper, magnesium, phosphorus, and iron, while club sandwich has more selenium and vitamin B12.
- Rye covers your daily need for fiber, 56% more than club sandwich.
- Rye contains 4 times more copper than club sandwich. While rye contains 0.367mg of copper, club sandwich contains only 0.089mg.
- The amount of saturated fat in rye is lower.
These are the specific foods used in this comparison Rye grain 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 | +243.8% |
| Contains more PotassiumPotassium | +125.7% |
| Contains more IronIron | +92% |
| Contains more CopperCopper | +312.4% |
| Contains more ZincZinc | +97.8% |
| Contains more PhosphorusPhosphorus | +54.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +295.8% |
| Contains more SeleniumSelenium | +78.4% |
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 EVitamin E | +39.3% |
| Contains more Vitamin B1Vitamin B1 | +83.7% |
| Contains more Vitamin B2Vitamin B2 | +34.9% |
| Contains more Vitamin B5Vitamin B5 | +76.3% |
| Contains more FolateFolate | +22.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +30.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +47.5% |
| Contains more CholineCholine | +57.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 112% | |
| Fiber | 15.1g | 1.2g | 56% |
| Copper | 0.367mg | 0.089mg | 31% |
| Sodium | 2mg | 630mg | 27% |
| Selenium | 13.9µg | 24.8µg | 20% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Carbs | 75.86g | 19.87g | 19% |
| Magnesium | 110mg | 32mg | 19% |
| Phosphorus | 332mg | 215mg | 17% |
| Iron | 2.63mg | 1.37mg | 16% |
| Cholesterol | 0mg | 46mg | 15% |
| Protein | 10.34g | 17.19g | 14% |
| Saturated fat | 0.197g | 3.109g | 13% |
| Vitamin B5 | 1.456mg | 0.826mg | 13% |
| Vitamin B1 | 0.316mg | 0.172mg | 12% |
| Zinc | 2.65mg | 1.34mg | 12% |
| Fats | 1.63g | 8.05g | 10% |
| Potassium | 510mg | 226mg | 8% |
| Vitamin B3 | 4.27mg | 5.575mg | 8% |
| Calcium | 24mg | 95mg | 7% |
| Monounsaturated fat | 0.208g | 2.949g | 7% |
| Polyunsaturated fat | 0.767g | 1.88g | 7% |
| Calories | 338kcal | 220kcal | 6% |
| Vitamin B2 | 0.251mg | 0.186mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 1µg | 35µg | 4% |
| Choline | 30.4mg | 47.8mg | 3% |
| Vitamin E | 0.85mg | 0.61mg | 2% |
| Vitamin K | 5.9µg | 8.7µg | 2% |
| Folate | 38µg | 31µg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 60.76g | 18.67g | N/A |
| Sugar | 0.98g | 4.68g | N/A |
| Vitamin B6 | 0.294mg | 0.296mg | 0% |
| Trans fat | 0g | 0.071g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +281.8% |
| Contains more ProteinProtein | +66.2% |
| Contains more FatsFats | +393.9% |
| Contains more WaterWater | +395.5% |
| Contains more OtherOther | +51% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 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 | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +1317.8% |
| Contains more Poly. FatPolyunsaturated fat | +145.1% |
