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  6. Mayonnaise vs. Club sandwich

Mayonnaise vs. Club sandwich — In-Depth Nutrition Comparison

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What are the main differences between mayonnaise and club sandwich?

  • Mayonnaise is richer in vitamin K and vitamin E, yet club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, iron, and vitamin B1.
  • Mayonnaise's daily need coverage for vitamin K is 129% higher.
  • Mayonnaise has 5 times more vitamin E than club sandwich. Mayonnaise has 3.28mg of vitamin E, while club sandwich has 0.61mg.
  • Club sandwich contains less saturated fat.

We used Salad dressing, mayonnaise, regular and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.

Infographic

Mayonnaise vs Club sandwich infographic
Infographic link

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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 ManganeseManganese +∞%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +1030%
Contains more IronIron +552.4%
Contains more CopperCopper +368.4%
Contains more ZincZinc +793.3%
Contains more PhosphorusPhosphorus +923.8%
Contains more SeleniumSelenium +978.3%
~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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 EVitamin E +437.7%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin KVitamin K +1773.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +118.8%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +878.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +380.2%
Contains more Vitamin B6Vitamin B6 +3600%
Contains more Vitamin B12Vitamin B12 +291.7%
Contains more FolateFolate +520%
Contains more CholineCholine +39.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 +829.8%
Contains more ProteinProtein +1690.6%
Contains more CarbsCarbs +3386%
Contains more WaterWater +142.6%
Contains more OtherOther +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +471.1%
Contains more Poly. FatPolyunsaturated fat +2277.1%
Contains less Sat. FatSaturated fat -73.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise 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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Club sandwich DV% diff.
Polyunsaturated fat 44.69g 1.88g 285%
Vitamin K 163µg 8.7µg 129%
Fats 74.85g 8.05g 103%
Selenium 2.3µg 24.8µg 41%
Saturated fat 11.703g 3.109g 39%
Monounsaturated fat 16.843g 2.949g 35%
Vitamin B3 0mg 5.575mg 35%
Protein 0.96g 17.19g 32%
Phosphorus 21mg 215mg 28%
Calories 680kcal 220kcal 23%
Vitamin B6 0.008mg 0.296mg 22%
Vitamin E 3.28mg 0.61mg 18%
Iron 0.21mg 1.37mg 15%
Vitamin B12 0.12µg 0.47µg 15%
Vitamin B1 0.01mg 0.172mg 14%
Vitamin B5 0.172mg 0.826mg 13%
Vitamin B2 0.019mg 0.186mg 13%
Zinc 0.15mg 1.34mg 11%
Calcium 8mg 95mg 9%
Copper 0.019mg 0.089mg 8%
Folate 5µg 31µg 7%
Magnesium 1mg 32mg 7%
Potassium 20mg 226mg 6%
Carbs 0.57g 19.87g 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Choline 34.2mg 47.8mg 2%
Vitamin A 16µg 35µg 2%
Cholesterol 42mg 46mg 1%
Vitamin D 0.2µg 0.1µg 1%
Net carbs 0.57g 18.67g N/A
Vitamin D 7IU 5IU 0%
Sugar 0.57g 4.68g N/A
Sodium 635mg 630mg 0%
Manganese 0.007mg 0%
Trans fat 0.187g 0.071g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.005g 0.007g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise 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
41%
Mayonnaise
37%
Club sandwich
Minerals Daily Need Coverage Score
13%
Mayonnaise
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 4.11g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 8.594g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.6)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.