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Wheat vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are wheat and chicken sandwich different?

  • Wheat is richer in selenium, manganese, copper, phosphorus, zinc, magnesium, iron, and vitamin B1, while chicken sandwich is higher in vitamin B2.
  • Wheat covers your daily need for selenium, 126% more than chicken sandwich.
  • Wheat contains 14 times more manganese than chicken sandwich. Wheat contains 3.012mg of manganese, while chicken sandwich contains 0.219mg.
  • Wheat is lower in sodium.
  • Chicken sandwich has a higher glycemic index (74) than wheat (50).

Wheat, durum and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.

Infographic

Wheat vs Chicken 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +98.9%
Contains more CopperCopper +725.4%
Contains more ZincZinc +582%
Contains more PhosphorusPhosphorus +174.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1275.3%
Contains more SeleniumSelenium +349.2%
Contains more CalciumCalcium +70.6%

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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147.9%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.383mg
~equal in Folate ~47µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more CarbsCarbs +240.5%
Contains more ProteinProtein +19%
Contains more FatsFats +353%
Contains more WaterWater +347.3%
Contains more OtherOther +51.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +1202.6%
Contains more Poly. FatPolyunsaturated fat +224.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Chicken sandwich DV% diff.
Selenium 89.4µg 19.9µg 126%
Manganese 3.012mg 0.219mg 121%
Copper 0.553mg 0.067mg 54%
Phosphorus 508mg 185mg 46%
Sodium 2mg 753mg 33%
Zinc 4.16mg 0.61mg 32%
Magnesium 144mg 24mg 29%
Iron 3.52mg 1.77mg 22%
Carbs 71.13g 20.89g 17%
Vitamin B1 0.419mg 0.23mg 16%
Vitamin E 2.41mg 16%
Polyunsaturated fat 0.978g 3.177g 15%
Vitamin B2 0.121mg 0.3mg 14%
Fats 2.47g 11.19g 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.344g 4.481g 10%
Saturated fat 0.454g 2.123g 8%
Vitamin K 8.5µg 7%
Starch 16.5g 7%
Fiber 1.4g 6%
Vitamin B3 6.738mg 7.72mg 6%
Choline 35.3mg 6%
Vitamin B12 0µg 0.13µg 5%
Protein 13.68g 16.28g 5%
Potassium 431mg 245mg 5%
Vitamin B5 0.935mg 1.2mg 5%
Calories 339kcal 250kcal 4%
Vitamin B6 0.419mg 0.383mg 3%
Calcium 34mg 58mg 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.97g 1%
Folate 43µg 47µg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 71.13g 19.49g N/A
Sugar 3.64g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.03g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
44%
Chicken sandwich
Minerals Daily Need Coverage Score
168%
Wheat
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 751mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 1.669g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chicken sandwich
Chicken 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.