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.
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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 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.
| 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
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 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
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | -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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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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 | |
|
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?
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
33%
37%
Minerals Daily Need Coverage Score
56%
50%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
White bread contains less Sodium (difference - 140mg)
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?
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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.