Yogurt vs. Club sandwich — In-Depth Nutrition Comparison
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What are the differences between yogurt and club sandwich?
- Yogurt is higher in vitamin B12, yet club sandwich is higher in vitamin B3, selenium, vitamin B6, iron, vitamin B1, and phosphorus.
- Club sandwich's daily need coverage for vitamin B3 is 34% more.
- Yogurt has 2 times more vitamin B12 than club sandwich. While yogurt has 0.75µg of vitamin B12, club sandwich has only 0.47µg.
- The amount of cholesterol in yogurt is lower.
We used Yogurt, Greek, plain, nonfat and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.
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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 | +15.8% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more PotassiumPotassium | +60.3% |
| Contains more IronIron | +1857.1% |
| Contains more CopperCopper | +423.5% |
| Contains more ZincZinc | +157.7% |
| Contains more PhosphorusPhosphorus | +59.3% |
| Contains more SeleniumSelenium | +155.7% |
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 B2Vitamin B2 | +49.5% |
| Contains more Vitamin B12Vitamin B12 | +59.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3400% |
| Contains more Vitamin EVitamin E | +6000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +647.8% |
| Contains more Vitamin B3Vitamin B3 | +2580.3% |
| Contains more Vitamin B5Vitamin B5 | +149.5% |
| Contains more Vitamin B6Vitamin B6 | +369.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +342.9% |
| Contains more CholineCholine | +216.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.208mg | 5.575mg | 34% |
| Selenium | 9.7µg | 24.8µg | 27% |
| Sodium | 36mg | 630mg | 26% |
| Vitamin B6 | 0.063mg | 0.296mg | 18% |
| Iron | 0.07mg | 1.37mg | 16% |
| Saturated fat | 0.117g | 3.109g | 14% |
| Cholesterol | 5mg | 46mg | 14% |
| Protein | 10.19g | 17.19g | 14% |
| Fats | 0.39g | 8.05g | 12% |
| Vitamin B12 | 0.75µg | 0.47µg | 12% |
| Polyunsaturated fat | 0.012g | 1.88g | 12% |
| Vitamin B1 | 0.023mg | 0.172mg | 12% |
| Phosphorus | 135mg | 215mg | 11% |
| Vitamin B5 | 0.331mg | 0.826mg | 10% |
| Copper | 0.017mg | 0.089mg | 8% |
| Calories | 59kcal | 220kcal | 8% |
| Vitamin B2 | 0.278mg | 0.186mg | 7% |
| Zinc | 0.52mg | 1.34mg | 7% |
| Monounsaturated fat | 0.053g | 2.949g | 7% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Folate | 7µg | 31µg | 6% |
| Choline | 15.1mg | 47.8mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Magnesium | 11mg | 32mg | 5% |
| Carbs | 3.6g | 19.87g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 1µg | 35µg | 4% |
| Vitamin E | 0.01mg | 0.61mg | 4% |
| Potassium | 141mg | 226mg | 3% |
| Calcium | 110mg | 95mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 3.6g | 18.67g | N/A |
| Sugar | 3.24g | 4.68g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.006g | 0.071g | N/A |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +62% |
| Contains more ProteinProtein | +68.7% |
| Contains more FatsFats | +1964.1% |
| Contains more CarbsCarbs | +451.9% |
| Contains more OtherOther | +229.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +5464.2% |
| Contains more Poly. FatPolyunsaturated fat | +15566.7% |
