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Swiss cheese vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between Swiss cheese and club sandwich

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, and zinc; however, club sandwich is richer in vitamin B3, vitamin B6, and iron.
  • Swiss cheese's daily need coverage for vitamin B12 is 108% higher.
  • Swiss cheese has 9 times more calcium than club sandwich. While Swiss cheese has 890mg of calcium, club sandwich has only 95mg.
  • Club sandwich has less saturated fat.

The food types used in this comparison are Cheese, swiss and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 CalciumCalcium +836.8%
Contains more ZincZinc +226.1%
Contains more PhosphorusPhosphorus +167%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +21%
Contains more PotassiumPotassium +213.9%
Contains more IronIron +953.8%
Contains more CopperCopper +89.4%
~equal in Magnesium ~32mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 AVitamin A +722.9%
Contains more Vitamin B2Vitamin B2 +62.4%
Contains more Vitamin B12Vitamin B12 +551.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1463.6%
Contains more Vitamin B3Vitamin B3 +8610.9%
Contains more Vitamin B5Vitamin B5 +134%
Contains more Vitamin B6Vitamin B6 +316.9%
Contains more Vitamin KVitamin K +521.4%
Contains more FolateFolate +210%
Contains more CholineCholine +208.4%
~equal in Vitamin E ~0.61mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Club sandwich DV% diff.
Vitamin B12 3.06µg 0.47µg 108%
Calcium 890mg 95mg 80%
Saturated fat 18.227g 3.109g 69%
Phosphorus 574mg 215mg 51%
Fats 30.99g 8.05g 35%
Vitamin B3 0.064mg 5.575mg 34%
Vitamin A 288µg 35µg 28%
Zinc 4.37mg 1.34mg 28%
Protein 26.96g 17.19g 20%
Sodium 187mg 630mg 19%
Vitamin B6 0.071mg 0.296mg 17%
Iron 0.13mg 1.37mg 16%
Cholesterol 93mg 46mg 16%
Vitamin B1 0.011mg 0.172mg 13%
Monounsaturated fat 8.046g 2.949g 13%
Vitamin B5 0.353mg 0.826mg 9%
Vitamin B2 0.302mg 0.186mg 9%
Selenium 30µg 24.8µg 9%
Calories 393kcal 220kcal 9%
Carbs 1.44g 19.87g 6%
Choline 15.5mg 47.8mg 6%
Vitamin K 1.4µg 8.7µg 6%
Vitamin C 0mg 4.4mg 5%
Copper 0.047mg 0.089mg 5%
Fiber 0g 1.2g 5%
Potassium 72mg 226mg 5%
Folate 10µg 31µg 5%
Polyunsaturated fat 1.341g 1.88g 4%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Manganese 0.026mg 1%
Net carbs 1.44g 18.67g N/A
Magnesium 33mg 32mg 0%
Sugar 0g 4.68g N/A
Vitamin E 0.6mg 0.61mg 0%
Trans fat 0.987g 0.071g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 ProteinProtein +56.8%
Contains more FatsFats +285%
Contains more OtherOther +25.7%
Contains more CarbsCarbs +1279.9%
Contains more WaterWater +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +172.8%
Contains less Sat. FatSaturated fat -82.9%
Contains more Poly. FatPolyunsaturated fat +40.2%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.