Flour vs. Club sandwich — In-Depth Nutrition Comparison
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Important differences between flour and club sandwich
- Flour has more vitamin B1, iron, folate, vitamin B2, and selenium; however, club sandwich is richer in vitamin B12, vitamin B6, and phosphorus.
- Flour's daily need coverage for vitamin B1 is 51% more.
- Flour contains 6 times more folate than club sandwich. Flour contains 183µg of folate, while club sandwich contains 31µg.
- Flour contains less sodium.
The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 IronIron | +238.7% |
| Contains more CopperCopper | +61.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +36.7% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +533.3% |
| Contains more PotassiumPotassium | +111.2% |
| Contains more ZincZinc | +91.4% |
| Contains more PhosphorusPhosphorus | +99.1% |
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 B1Vitamin B1 | +356.4% |
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more FolateFolate | +490.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +916.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +88.6% |
| Contains more Vitamin B6Vitamin B6 | +572.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2800% |
| Contains more CholineCholine | +359.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.172mg | 51% |
| Iron | 4.64mg | 1.37mg | 41% |
| Folate | 183µg | 31µg | 38% |
| Manganese | 0.682mg | 30% | |
| Sodium | 2mg | 630mg | 27% |
| Vitamin B2 | 0.494mg | 0.186mg | 24% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Carbs | 76.31g | 19.87g | 19% |
| Vitamin B6 | 0.044mg | 0.296mg | 19% |
| Selenium | 33.9µg | 24.8µg | 17% |
| Cholesterol | 0mg | 46mg | 15% |
| Phosphorus | 108mg | 215mg | 15% |
| Protein | 10.33g | 17.19g | 14% |
| Saturated fat | 0.155g | 3.109g | 13% |
| Fats | 0.98g | 8.05g | 11% |
| Polyunsaturated fat | 0.413g | 1.88g | 10% |
| Calcium | 15mg | 95mg | 8% |
| Vitamin B5 | 0.438mg | 0.826mg | 8% |
| Choline | 10.4mg | 47.8mg | 7% |
| Monounsaturated fat | 0.087g | 2.949g | 7% |
| Vitamin K | 0.3µg | 8.7µg | 7% |
| Calories | 364kcal | 220kcal | 7% |
| Zinc | 0.7mg | 1.34mg | 6% |
| Copper | 0.144mg | 0.089mg | 6% |
| Fiber | 2.7g | 1.2g | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin E | 0.06mg | 0.61mg | 4% |
| Potassium | 107mg | 226mg | 4% |
| Magnesium | 22mg | 32mg | 2% |
| Vitamin B3 | 5.904mg | 5.575mg | 2% |
| Vitamin D | 0IU | 5IU | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 73.61g | 18.67g | N/A |
| Sugar | 0.27g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +284% |
| Contains more ProteinProtein | +66.4% |
| Contains more FatsFats | +721.4% |
| Contains more WaterWater | +340.6% |
| Contains more OtherOther | +415.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -95% |
| Contains more Mono. FatMonounsaturated fat | +3289.7% |
| Contains more Poly. FatPolyunsaturated fat | +355.2% |
