Yogurt parfait vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between Yogurt parfait and Club sandwich
- Yogurt parfait has more Vitamin B12, and Vitamin C, however, Club sandwich has more Selenium, Vitamin B3, Phosphorus, Iron, and Vitamin B1.
- Daily need coverage for Selenium from Club sandwich is 38% higher.
- Club sandwich has 3 times less Vitamin C than Yogurt parfait. Yogurt parfait has 14.3mg of Vitamin C, while Club sandwich has 4.4mg.
- Yogurt parfait is lower in Saturated Fat.
Food types used in this article are Yogurt parfait, lowfat, with fruit and granola 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 less SodiumSodium | -92.2% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more PotassiumPotassium | +19.6% |
| Contains more IronIron | +179.6% |
| Contains more CopperCopper | +64.8% |
| Contains more ZincZinc | +50.6% |
| Contains more PhosphorusPhosphorus | +131.2% |
| Contains more SeleniumSelenium | +535.9% |
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 CVitamin C | +225% |
| Contains more Vitamin B12Vitamin B12 | +87.2% |
| Contains more FolateFolate | +64.5% |
| Contains more Vitamin AVitamin A | +212.2% |
| Contains more Vitamin EVitamin E | +144% |
| Contains more Vitamin B1Vitamin B1 | +145.7% |
| Contains more Vitamin B3Vitamin B3 | +680.8% |
| Contains more Vitamin B6Vitamin B6 | +27% |
| Contains more Vitamin KVitamin K | +411.8% |
| Contains more CholineCholine | +301.7% |
~equal in
Vitamin D
~0.1µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.36 g
Fats:
1.01 g
Carbs:
15.86 g
Water:
78.98 g
Other:
0.79 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +50.4% |
| Contains more ProteinProtein | +411.6% |
| Contains more FatsFats | +697% |
| Contains more CarbsCarbs | +25.3% |
| Contains more OtherOther | +200% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.525 g
Monounsaturated Fat:
Mono. Fat
0.307 g
Polyunsaturated fat:
Poly. Fat
0.122 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 | -83.1% |
| Contains more Mono. FatMonounsaturated Fat | +860.6% |
| Contains more Poly. FatPolyunsaturated fat | +1441% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 84kcal | 220kcal |
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| Protein | 3.36g | 17.19g |
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| Fats | 1.01g | 8.05g |
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| Vitamin C | 14.3mg | 4.4mg |
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| Net carbs | 14.76g | 18.67g |
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| Carbs | 15.86g | 19.87g |
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| Cholesterol | 3mg | 46mg |
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| Vitamin D | 4IU | 5IU |
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| Magnesium | 17mg | 32mg |
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| Calcium | 105mg | 95mg |
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| Potassium | 189mg | 226mg |
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| Iron | 0.49mg | 1.37mg |
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| Sugar | 11.68g | 4.68g |
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| Fiber | 1.1g | 1.2g |
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| Copper | 0.054mg | 0.089mg |
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| Zinc | 0.89mg | 1.34mg |
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| Phosphorus | 93mg | 215mg |
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| Sodium | 49mg | 630mg |
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| Vitamin A | 115IU | 359IU |
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| Vitamin A | 30µg | 35µg |
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| Vitamin E | 0.25mg | 0.61mg |
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| Vitamin D | 0.1µg | 0.1µg | |
| Selenium | 3.9µg | 24.8µg |
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| Vitamin B1 | 0.07mg | 0.172mg |
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| Vitamin B2 | 0.173mg | 0.186mg |
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| Vitamin B3 | 0.714mg | 5.575mg |
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| Vitamin B5 | 0.826mg |
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| Vitamin B6 | 0.233mg | 0.296mg |
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| Vitamin B12 | 0.88µg | 0.47µg |
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| Vitamin K | 1.7µg | 8.7µg |
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| Folate | 51µg | 31µg |
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| Trans Fat | 0g | 0.071g |
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| Choline | 11.9mg | 47.8mg |
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| Saturated Fat | 0.525g | 3.109g |
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| Monounsaturated Fat | 0.307g | 2.949g |
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| Polyunsaturated fat | 0.122g | 1.88g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - DPA | 0g | 0.004g |
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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 | Equal | |
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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
27%
38%
Minerals Daily Need Coverage Score
19%
50%
Comparison summary
Which food is lower in Cholesterol?
Yogurt parfait is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Yogurt parfait contains less Sodium (difference - 581mg)
Which food is lower in Saturated Fat?
Yogurt parfait is lower in Saturated Fat (difference - 2.584g)
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 7g)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)