Wafer vs. Club sandwich — In-Depth Nutrition Comparison
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How are wafer and club sandwich different?
- Wafer is richer in copper, iron, and fiber, while club sandwich is higher in selenium, vitamin B6, vitamin B3, vitamin B12, phosphorus, and vitamin B5.
- Wafer covers your daily need for copper, 42% more than club sandwich.
- Wafer contains 3 times more iron than club sandwich. Wafer contains 4.01mg of iron, while club sandwich contains 1.37mg.
- Wafer is lower in cholesterol.
Cookies, chocolate wafers and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.
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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 | +65.6% |
| Contains more IronIron | +192.7% |
| Contains more CopperCopper | +420.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +206.5% |
| Contains more ZincZinc | +22.9% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains more SeleniumSelenium | +335.1% |
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 | +18% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin B2Vitamin B2 | +43% |
| Contains more FolateFolate | +51.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1066.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +95.1% |
| Contains more Vitamin B5Vitamin B5 | +116.8% |
| Contains more Vitamin B6Vitamin B6 | +480.4% |
| Contains more Vitamin B12Vitamin B12 | +422.2% |
| Contains more Vitamin KVitamin K | +262.5% |
| Contains more CholineCholine | +234.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.089mg | 42% |
| Selenium | 5.7µg | 24.8µg | 35% |
| Iron | 4.01mg | 1.37mg | 33% |
| Manganese | 0.696mg | 30% | |
| Protein | 6.6g | 17.19g | 21% |
| Vitamin B6 | 0.051mg | 0.296mg | 19% |
| Carbs | 72.7g | 19.87g | 18% |
| Vitamin B3 | 2.858mg | 5.575mg | 17% |
| Vitamin B12 | 0.09µg | 0.47µg | 16% |
| Polyunsaturated fat | 4.153g | 1.88g | 15% |
| Cholesterol | 2mg | 46mg | 15% |
| Phosphorus | 132mg | 215mg | 12% |
| Calories | 433kcal | 220kcal | 11% |
| Vitamin B5 | 0.381mg | 0.826mg | 9% |
| Fiber | 3.4g | 1.2g | 9% |
| Fats | 14.2g | 8.05g | 9% |
| Choline | 14.3mg | 47.8mg | 6% |
| Vitamin B2 | 0.266mg | 0.186mg | 6% |
| Calcium | 31mg | 95mg | 6% |
| Saturated fat | 4.241g | 3.109g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Monounsaturated fat | 4.865g | 2.949g | 5% |
| Vitamin K | 2.4µg | 8.7µg | 5% |
| Magnesium | 53mg | 32mg | 5% |
| Folate | 47µg | 31µg | 4% |
| Vitamin A | 3µg | 35µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B1 | 0.203mg | 0.172mg | 3% |
| Zinc | 1.09mg | 1.34mg | 2% |
| Sodium | 580mg | 630mg | 2% |
| Vitamin D | 0IU | 5IU | 1% |
| Vitamin E | 0.72mg | 0.61mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 69.3g | 18.67g | N/A |
| Potassium | 210mg | 226mg | 0% |
| Sugar | 37.43g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0.004g | N/A |
| Omega-3 - DHA | 0.002g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +76.4% |
| Contains more CarbsCarbs | +265.9% |
| Contains more ProteinProtein | +160.5% |
| Contains more WaterWater | +1067.1% |
| Contains more OtherOther | +18.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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 | +65% |
| Contains more Poly. FatPolyunsaturated fat | +120.9% |
| Contains less Sat. FatSaturated fat | -26.7% |
