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Whey vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on the differences between whey and club sandwich

  • Whey has less selenium, vitamin B3, phosphorus, vitamin B6, iron, vitamin B1, and zinc.
  • Club sandwich covers your daily selenium needs 42% more than whey.
  • Whey has less sodium.

Food varieties used in this article are Whey, sweet, fluid and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +102.1%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +2183.3%
Contains more CopperCopper +2125%
Contains more ZincZinc +930.8%
Contains more PhosphorusPhosphorus +367.4%
Contains more SeleniumSelenium +1205.3%

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.
Whey
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +4300%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +377.8%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B3Vitamin B3 +7433.8%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin B6Vitamin B6 +854.8%
Contains more Vitamin B12Vitamin B12 +67.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3000%
Contains more CholineCholine +198.8%

All nutrients comparison - raw data values

Nutrient Whey Club sandwich DV% diff.
Selenium 1.9µg 24.8µg 42%
Vitamin B3 0.074mg 5.575mg 34%
Protein 0.85g 17.19g 33%
Sodium 54mg 630mg 25%
Phosphorus 46mg 215mg 24%
Vitamin B6 0.031mg 0.296mg 20%
Iron 0.06mg 1.37mg 16%
Cholesterol 2mg 46mg 15%
Saturated fat 0.23g 3.109g 13%
Fats 0.36g 8.05g 12%
Polyunsaturated fat 0.011g 1.88g 12%
Zinc 0.13mg 1.34mg 11%
Vitamin B1 0.036mg 0.172mg 11%
Calories 27kcal 220kcal 10%
Vitamin B5 0.383mg 0.826mg 9%
Copper 0.004mg 0.089mg 9%
Folate 1µg 31µg 8%
Vitamin B12 0.28µg 0.47µg 8%
Vitamin K 0µg 8.7µg 7%
Monounsaturated fat 0.1g 2.949g 7%
Choline 16mg 47.8mg 6%
Magnesium 8mg 32mg 6%
Fiber 0g 1.2g 5%
Calcium 47mg 95mg 5%
Carbs 5.14g 19.87g 5%
Vitamin C 0.1mg 4.4mg 5%
Vitamin A 3µg 35µg 4%
Vitamin E 0mg 0.61mg 4%
Vitamin B2 0.158mg 0.186mg 2%
Potassium 161mg 226mg 2%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 5.14g 18.67g N/A
Sugar 5.14g 4.68g N/A
Manganese 0.001mg 0%
Trans fat 0.071g N/A
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +77.3%
Contains more ProteinProtein +1922.4%
Contains more FatsFats +2136.1%
Contains more CarbsCarbs +286.6%
Contains more OtherOther +347.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -92.6%
Contains more Mono. FatMonounsaturated fat +2849%
Contains more Poly. FatPolyunsaturated fat +16990.9%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.