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, 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 Sodium.
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.
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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
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Calcium
+51.6%
Contains
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Iron
+163.5%
Contains
less
Sodium
-22.2%
Contains
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Copper
+13.5%
Contains
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Magnesium
+39.1%
Contains
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Phosphorus
+119.4%
Contains
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Potassium
+79.4%
Contains
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Zinc
+81.1%
Contains
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Selenium
+12.7%
Contains
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Calcium
+51.6%
Contains
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Iron
+163.5%
Contains
less
Sodium
-22.2%
Contains
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Copper
+13.5%
Contains
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Magnesium
+39.1%
Contains
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Phosphorus
+119.4%
Contains
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Potassium
+79.4%
Contains
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Zinc
+81.1%
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Selenium
+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.
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Contains
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Vitamin B1
+209.9%
Contains
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Vitamin B2
+30.6%
Contains
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Folate
+258.1%
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Vitamin A
+35800%
Contains
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Vitamin E
+177.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+16.6%
Contains
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Vitamin B5
+54.1%
Contains
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Vitamin B6
+240.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+4250%
Contains
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Vitamin B1
+209.9%
Contains
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Vitamin B2
+30.6%
Contains
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Folate
+258.1%
Contains
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Vitamin A
+35800%
Contains
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Vitamin E
+177.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+16.6%
Contains
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Vitamin B5
+54.1%
Contains
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Vitamin B6
+240.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+4250%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+148.7%
Contains
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Protein
+94.2%
Contains
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Fats
+141.7%
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Water
+44.2%
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Other
+19.7%
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
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Carbs
+148.7%
Contains
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Protein
+94.2%
Contains
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Fats
+141.7%
Contains
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Water
+44.2%
Contains
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Other
+19.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-77.5%
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Monounsaturated Fat
+392.3%
Contains
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Polyunsaturated fat
+17.4%
Saturated Fat:
0.698 g
Monounsaturated Fat:
0.599 g
Polyunsaturated fat:
1.602 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
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Saturated Fat
-77.5%
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Monounsaturated Fat
+392.3%
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Polyunsaturated 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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 46.72g | 18.67g |
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| Protein | 8.85g | 17.19g |
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| Fats | 3.33g | 8.05g |
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| Carbs | 49.42g | 19.87g |
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| Calories | 266kcal | 220kcal |
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| Starch | 37.17g |
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| Fructose | 2.43g |
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| Sugar | 5.67g | 4.68g |
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| Fiber | 2.7g | 1.2g |
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| Calcium | 144mg | 95mg |
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| Iron | 3.61mg | 1.37mg |
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| Magnesium | 23mg | 32mg |
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| Phosphorus | 98mg | 215mg |
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| Potassium | 126mg | 226mg |
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| Sodium | 490mg | 630mg |
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| Zinc | 0.74mg | 1.34mg |
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| Copper | 0.101mg | 0.089mg |
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| Manganese | 0.536mg |
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| Selenium | 22µg | 24.8µg |
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| Vitamin A | 1IU | 359IU |
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| Vitamin A RAE | 0µg | 35µg |
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| Vitamin E | 0.22mg | 0.61mg |
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| Vitamin D | 0IU | 5IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0mg | 4.4mg |
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| Vitamin B1 | 0.533mg | 0.172mg |
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| Vitamin B2 | 0.243mg | 0.186mg |
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| Vitamin B3 | 4.78mg | 5.575mg |
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| Vitamin B5 | 0.536mg | 0.826mg |
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| Vitamin B6 | 0.087mg | 0.296mg |
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| Folate | 111µg | 31µg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 0.2µg | 8.7µg |
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| Cholesterol | 0mg | 46mg |
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| Trans Fat | 0.027g | 0.071g |
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| Saturated Fat | 0.698g | 3.109g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - EPA | 0.001g | 0.004g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Monounsaturated Fat | 0.599g | 2.949g |
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| Polyunsaturated fat | 1.602g | 1.88g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-3 - ALA | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
39%
Minerals Daily Need Coverage Score
56%
50%
Comparison summary
Which food contains less Sodium?
White Bread contains less Sodium (difference - 140mg)
Which food is lower in Cholesterol?
White Bread is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 2.411g)
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 73)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.