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.
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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 | +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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
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
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
37%
Minerals Daily Need Coverage Score
168%
50%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 2.655g)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 50)
Which food is cheaper?
Club sandwich is cheaper (difference - $0.4)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.