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Wheat vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between wheat and club sandwich?

  • Wheat is higher in selenium, copper, phosphorus, iron, magnesium, zinc, and vitamin B1, yet club sandwich is higher in vitamin B12.
  • Wheat 's daily need coverage for selenium is 117% more.
  • Wheat has 6 times more copper than club sandwich. While wheat has 0.553mg of copper, club sandwich has only 0.089mg.
  • The amount of sodium in wheat is lower.

We used Wheat, durum and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Wheat 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 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +156.9%
Contains more CopperCopper +521.3%
Contains more ZincZinc +210.4%
Contains more PhosphorusPhosphorus +136.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +260.5%
Contains more CalciumCalcium +179.4%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +143.6%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more FolateFolate +38.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wheat Club sandwich DV% diff.
Manganese 3.012mg 131%
Selenium 89.4µg 24.8µg 117%
Copper 0.553mg 0.089mg 52%
Phosphorus 508mg 215mg 42%
Magnesium 144mg 32mg 27%
Sodium 2mg 630mg 27%
Iron 3.52mg 1.37mg 27%
Zinc 4.16mg 1.34mg 26%
Vitamin B1 0.419mg 0.172mg 21%
Vitamin B12 0µg 0.47µg 20%
Carbs 71.13g 19.87g 17%
Cholesterol 0mg 46mg 15%
Saturated fat 0.454g 3.109g 12%
Vitamin B6 0.419mg 0.296mg 9%
Choline 47.8mg 9%
Fats 2.47g 8.05g 9%
Vitamin K 8.7µg 7%
Protein 13.68g 17.19g 7%
Monounsaturated fat 0.344g 2.949g 7%
Vitamin B3 6.738mg 5.575mg 7%
Potassium 431mg 226mg 6%
Calcium 34mg 95mg 6%
Polyunsaturated fat 0.978g 1.88g 6%
Calories 339kcal 220kcal 6%
Vitamin B2 0.121mg 0.186mg 5%
Vitamin C 0mg 4.4mg 5%
Fiber 1.2g 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Folate 43µg 31µg 3%
Vitamin B5 0.935mg 0.826mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 71.13g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g 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 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

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
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 +258%
Contains more ProteinProtein +25.7%
Contains more FatsFats +225.9%
Contains more WaterWater +380.1%
Contains more OtherOther +33.1%

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
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 -85.4%
Contains more Mono. FatMonounsaturated fat +757.3%
Contains more Poly. FatPolyunsaturated fat +92.2%

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. 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.