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  6. Semolina vs. Club sandwich

Semolina vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between semolina and club sandwich?

  • Semolina is higher in copper and vitamin B6, yet club sandwich is higher in vitamin B12, vitamin B2, selenium, phosphorus, and iron.
  • Club sandwich's daily need coverage for sodium is 27% more.
  • Semolina has 3 times more copper than club sandwich. While semolina has 0.284mg of copper, club sandwich has only 0.089mg.
  • The amount of saturated fat in semolina is lower.

We used Rice, white, long-grain, parboiled, unenriched, dry and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 CopperCopper +219.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +33.8%
Contains more PotassiumPotassium +29.9%
Contains more IronIron +85.1%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +40.5%
Contains more SeleniumSelenium +24.6%

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% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 B1Vitamin B1 +30.2%
Contains more Vitamin B6Vitamin B6 +52.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +287.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 CarbsCarbs +307.1%
Contains more ProteinProtein +128.9%
Contains more FatsFats +681.6%
Contains more WaterWater +432.7%
Contains more OtherOther +233.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1043%
Contains more Poly. FatPolyunsaturated fat +483.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina 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 Semolina Club sandwich DV% diff.
Manganese 1.035mg 45%
Starch 68.29g 28%
Sodium 2mg 630mg 27%
Copper 0.284mg 0.089mg 22%
Carbs 80.89g 19.87g 20%
Vitamin B12 0µg 0.47µg 20%
Protein 7.51g 17.19g 19%
Cholesterol 0mg 46mg 15%
Saturated fat 0.294g 3.109g 13%
Vitamin B6 0.452mg 0.296mg 12%
Fats 1.03g 8.05g 11%
Vitamin B2 0.05mg 0.186mg 10%
Polyunsaturated fat 0.322g 1.88g 10%
Choline 47.8mg 9%
Selenium 19.9µg 24.8µg 9%
Phosphorus 153mg 215mg 9%
Calories 374kcal 220kcal 8%
Iron 0.74mg 1.37mg 8%
Monounsaturated fat 0.258g 2.949g 7%
Vitamin K 0.1µg 8.7µg 7%
Folate 8µg 31µg 6%
Vitamin C 0mg 4.4mg 5%
Vitamin A 35µg 4%
Vitamin E 0.03mg 0.61mg 4%
Vitamin B1 0.224mg 0.172mg 4%
Zinc 1.02mg 1.34mg 3%
Vitamin B3 5.048mg 5.575mg 3%
Vitamin B5 0.672mg 0.826mg 3%
Potassium 174mg 226mg 2%
Calcium 71mg 95mg 2%
Fiber 1.8g 1.2g 2%
Vitamin D 0IU 5IU 1%
Magnesium 27mg 32mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 79.09g 18.67g N/A
Sugar 0.33g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
Semolina 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
24%
Semolina
37%
Club sandwich
Minerals Daily Need Coverage Score
52%
Semolina
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 2.815g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.4)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.