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White bread vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between white bread and club sandwich

  • White bread has more vitamin B1, iron, and folate; however, club sandwich is richer in vitamin B12, phosphorus, vitamin B6, vitamin A, and vitamin K.
  • White bread covers your daily vitamin B1 needs 30% more than club sandwich.
  • Club sandwich has 4 times less folate than white bread. White bread has 111µg of folate, while club sandwich has 31µg.
  • White bread contains less saturated fat.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

White bread vs Club sandwich infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +51.6%
Contains more IronIron +163.5%
Contains more CopperCopper +13.5%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +79.4%
Contains more ZincZinc +81.1%
Contains more PhosphorusPhosphorus +119.4%
Contains more SeleniumSelenium +12.7%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +209.9%
Contains more Vitamin B2Vitamin B2 +30.6%
Contains more FolateFolate +258.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +240.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4250%
Contains more CholineCholine +227.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +148.7%
Contains more ProteinProtein +94.2%
Contains more FatsFats +141.7%
Contains more WaterWater +44.2%
Contains more OtherOther +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -77.5%
Contains more Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +17.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Club sandwich DV% diff.
Vitamin B1 0.533mg 0.172mg 30%
Iron 3.61mg 1.37mg 28%
Manganese 0.536mg 23%
Folate 111µg 31µg 20%
Vitamin B12 0µg 0.47µg 20%
Protein 8.85g 17.19g 17%
Phosphorus 98mg 215mg 17%
Vitamin B6 0.087mg 0.296mg 16%
Starch 37.17g 15%
Cholesterol 0mg 46mg 15%
Saturated fat 0.698g 3.109g 11%
Carbs 49.42g 19.87g 10%
Fats 3.33g 8.05g 7%
Vitamin K 0.2µg 8.7µg 7%
Monounsaturated fat 0.599g 2.949g 6%
Fiber 2.7g 1.2g 6%
Vitamin B5 0.536mg 0.826mg 6%
Choline 14.6mg 47.8mg 6%
Sodium 490mg 630mg 6%
Selenium 22µg 24.8µg 5%
Calcium 144mg 95mg 5%
Vitamin C 0mg 4.4mg 5%
Vitamin B3 4.78mg 5.575mg 5%
Zinc 0.74mg 1.34mg 5%
Vitamin A 0µg 35µg 4%
Vitamin B2 0.243mg 0.186mg 4%
Vitamin E 0.22mg 0.61mg 3%
Fructose 2.43g 3%
Potassium 126mg 226mg 3%
Polyunsaturated fat 1.602g 1.88g 2%
Magnesium 23mg 32mg 2%
Calories 266kcal 220kcal 2%
Vitamin D 0µg 0.1µg 1%
Copper 0.101mg 0.089mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 46.72g 18.67g N/A
Sugar 5.67g 4.68g N/A
Trans fat 0.027g 0.071g N/A
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
White bread
37%
Club sandwich
Minerals Daily Need Coverage Score
56%
White bread
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 140mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 2.411g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 73)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.