Yolk vs. Club sandwich — In-Depth Nutrition Comparison
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What are the main differences between yolk and club sandwich?
- Yolk is richer in choline, vitamin B12, selenium, vitamin B5, vitamin D, folate, and vitamin B2, yet club sandwich is richer in vitamin B3.
- Yolk's daily need coverage for cholesterol is 346% higher.
- Yolk has 44 times more vitamin D than club sandwich. Yolk has 218IU of vitamin D, while club sandwich has 5IU.
- Club sandwich contains less cholesterol.
We used Egg, yolk, raw, fresh and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.
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.
| Contains more CalciumCalcium | +35.8% |
| Contains more IronIron | +99.3% |
| Contains more ZincZinc | +71.6% |
| Contains more PhosphorusPhosphorus | +81.4% |
| Contains less SodiumSodium | -92.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +125.8% |
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +107.3% |
| Contains more CopperCopper | +15.6% |
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 AVitamin A | +988.6% |
| Contains more Vitamin EVitamin E | +323% |
| Contains more Vitamin DVitamin D | +5300% |
| Contains more Vitamin B2Vitamin B2 | +183.9% |
| Contains more Vitamin B5Vitamin B5 | +262% |
| Contains more Vitamin B6Vitamin B6 | +18.2% |
| Contains more Vitamin B12Vitamin B12 | +314.9% |
| Contains more FolateFolate | +371% |
| Contains more CholineCholine | +1615.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23129.2% |
| Contains more Vitamin KVitamin K | +1142.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 46mg | 346% |
| Choline | 820.2mg | 47.8mg | 140% |
| Vitamin B12 | 1.95µg | 0.47µg | 62% |
| Selenium | 56µg | 24.8µg | 57% |
| Vitamin B5 | 2.99mg | 0.826mg | 43% |
| Vitamin A | 381µg | 35µg | 38% |
| Vitamin B3 | 0.024mg | 5.575mg | 35% |
| Saturated fat | 9.551g | 3.109g | 29% |
| Folate | 146µg | 31µg | 29% |
| Fats | 26.54g | 8.05g | 28% |
| Vitamin D | 5.4µg | 0.1µg | 27% |
| Vitamin D | 218IU | 5IU | 27% |
| Vitamin B2 | 0.528mg | 0.186mg | 26% |
| Phosphorus | 390mg | 215mg | 25% |
| Sodium | 48mg | 630mg | 25% |
| Monounsaturated fat | 11.738g | 2.949g | 22% |
| Iron | 2.73mg | 1.37mg | 17% |
| Polyunsaturated fat | 4.204g | 1.88g | 15% |
| Vitamin E | 2.58mg | 0.61mg | 13% |
| Zinc | 2.3mg | 1.34mg | 9% |
| Vitamin K | 0.7µg | 8.7µg | 7% |
| Magnesium | 5mg | 32mg | 6% |
| Calories | 322kcal | 220kcal | 5% |
| Carbs | 3.59g | 19.87g | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin B6 | 0.35mg | 0.296mg | 4% |
| Protein | 15.86g | 17.19g | 3% |
| Potassium | 109mg | 226mg | 3% |
| Calcium | 129mg | 95mg | 3% |
| Manganese | 0.055mg | 2% | |
| Copper | 0.077mg | 0.089mg | 1% |
| Net carbs | 3.59g | 18.67g | N/A |
| Sugar | 0.56g | 4.68g | N/A |
| Vitamin B1 | 0.176mg | 0.172mg | 0% |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.177mg | 0% | |
| Threonine | 0.687mg | 0% | |
| Isoleucine | 0.866mg | 0% | |
| Leucine | 1.399mg | 0% | |
| Lysine | 1.217mg | 0% | |
| Methionine | 0.378mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.949mg | 0% | |
| Histidine | 0.416mg | 0% | |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.011g | 0.004g | N/A |
| Omega-3 - DHA | 0.114g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +229.7% |
| Contains more CarbsCarbs | +453.5% |
| Contains more OtherOther | +39.4% |
~equal in
Protein
~17.19g
~equal in
Water
~52.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +298% |
| Contains more Poly. FatPolyunsaturated fat | +123.6% |
| Contains less Sat. FatSaturated fat | -67.4% |
