With its various components, we can gauge the nutritional information of sandwich based on each ingredient and the sandwich as a whole. For the bread alone, we get fiber, protein, and other nutrients.
We compared regular white bread (toasted), medium French bread, pumpernickel and rye bread (based on USDA Nutrient Database data as well as Self Magazine’s online Self NutritionData), which are often used in sandwiches. The lowest in calories is the white bread with 64.5 grams, followed closely by the pumpernickel at 65. French bread has the highest calories at 185. In terms of fiber, the toasted rye has the higher content at 1.9 grams dietary fiber compared to the 0.6 grams in white bread.
The bread in this list with the highest protein is the French bread at 7.5 grams compared to white bread which only has 2 grams, pumpernickel at 2.3 grams, and rye bread at 2.7 grams. The lowest fat among these breads is the pumpernickel, with only 0.8 gram total fat and 0.1 gram saturated fat. French bread has a slightly higher amount at 1.2 gram total fat, and 0.3 gram saturated fat.
These breads are mostly high in vitamins and minerals. Toasted white bread is high in thiamine and folate as well as selenium. French bread is high in folate, thiamine, niacin, manganese and iron. Pumpernickel has 4% niacin, 17% manganese and 7% sodium. Lastly, toasted rye is high in selenium, manganese and thiamine.
Out of the fillings, you’d get various amounts of the same nutrients but mostly protein and fat, from chicken, ground beef, steak, bacon, ham, tuna, salmon, sardines, egg, and more. The addition of greens like lettuce, arugula, celery, herbs, and the like will give you more vitamins and minerals.
From mayonnaise, cheese, yogurt sauce, and other dressings, there’s fat, protein, calcium, vitamin C, vitamin A, and more to be gained.
Of course as you pile on the garnishings, sauces, dressings, and even the filling itself, the more calories, fat, sodium, and nutrients you get.
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