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  6. Sesame vs. Club sandwich

Sesame vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between sesame and club sandwich

  • Club sandwich contains less copper, iron, calcium, magnesium, phosphorus, zinc, vitamin B1, fiber, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 444% higher.
  • Club sandwich has 11 times less magnesium than sesame. Sesame has 351mg of magnesium, while club sandwich has 32mg.
  • Sesame is lower in sodium.

Food types used in this article are Seeds, sesame seeds, whole, dried and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +996.9%
Contains more CalciumCalcium +926.3%
Contains more PotassiumPotassium +107.1%
Contains more IronIron +962%
Contains more CopperCopper +4486.5%
Contains more ZincZinc +478.4%
Contains more PhosphorusPhosphorus +192.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +38.7%

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.
Sesame
Sesame
4
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 +359.9%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more Vitamin B6Vitamin B6 +166.9%
Contains more FolateFolate +212.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +144%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B5Vitamin B5 +1552%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +86.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +517%
Contains more CarbsCarbs +18%
Contains more OtherOther +88.2%
Contains more WaterWater +1019.8%
~equal in Protein ~17.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +536.1%
Contains more Poly. FatPolyunsaturated fat +1058.1%
Contains less Sat. FatSaturated fat -55.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sesame Club sandwich DV% diff.
Copper 4.082mg 0.089mg 444%
Iron 14.55mg 1.37mg 165%
Polyunsaturated fat 21.773g 1.88g 133%
Manganese 2.46mg 107%
Calcium 975mg 95mg 88%
Magnesium 351mg 32mg 76%
Fats 49.67g 8.05g 64%
Phosphorus 629mg 215mg 59%
Zinc 7.75mg 1.34mg 58%
Vitamin B1 0.791mg 0.172mg 52%
Fiber 11.8g 1.2g 42%
Monounsaturated fat 18.759g 2.949g 40%
Vitamin B6 0.79mg 0.296mg 38%
Sodium 11mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Calories 573kcal 220kcal 18%
Folate 97µg 31µg 17%
Saturated fat 6.957g 3.109g 17%
Selenium 34.4µg 24.8µg 17%
Vitamin B5 0.05mg 0.826mg 16%
Cholesterol 0mg 46mg 15%
Vitamin B3 4.515mg 5.575mg 7%
Potassium 468mg 226mg 7%
Vitamin K 0µg 8.7µg 7%
Vitamin B2 0.247mg 0.186mg 5%
Vitamin C 0mg 4.4mg 5%
Vitamin A 0µg 35µg 4%
Choline 25.6mg 47.8mg 4%
Vitamin E 0.25mg 0.61mg 2%
Protein 17.73g 17.19g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Carbs 23.45g 19.87g 1%
Net carbs 11.65g 18.67g N/A
Sugar 0.3g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
47%
Sesame
37%
Club sandwich
Minerals Daily Need Coverage Score
348%
Sesame
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 619mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 3.848g)
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 - $4)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.