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Caper vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between caper and club sandwich

  • Caper has more copper; however, club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5.
  • Caper covers your daily sodium needs 75% more than club sandwich.
  • Club sandwich contains 4 times less copper than caper. Caper contains 0.374mg of copper, while club sandwich contains 0.089mg.
  • Club sandwich has less sodium.

Food varieties used in this article are Capers, canned and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Caper vs Club sandwich infographic
Infographic link

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.
Caper
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +21.9%
Contains more CopperCopper +320.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +465%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +2050%
Contains less SodiumSodium -73.2%
Contains more SeleniumSelenium +1966.7%
~equal in Magnesium ~32mg

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.
Caper
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin KVitamin K +182.8%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +855.6%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B3Vitamin B3 +755.1%
Contains more Vitamin B5Vitamin B5 +2959.3%
Contains more Vitamin B6Vitamin B6 +1187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.8%
Contains more CholineCholine +635.4%
~equal in Vitamin C ~4.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +59.7%
Contains more OtherOther +239.2%
Contains more ProteinProtein +628.4%
Contains more FatsFats +836%
Contains more CarbsCarbs +306.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
39% 37% 24%
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 -92.5%
Contains more Mono. FatMonounsaturated fat +4581%
Contains more Poly. FatPolyunsaturated fat +518.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Caper Club sandwich
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Caper Club sandwich DV% diff.
Sodium 2348mg 630mg 75%
Selenium 1.2µg 24.8µg 43%
Copper 0.374mg 0.089mg 32%
Vitamin B3 0.652mg 5.575mg 31%
Protein 2.36g 17.19g 30%
Phosphorus 10mg 215mg 29%
Vitamin B6 0.023mg 0.296mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin B5 0.027mg 0.826mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.233g 3.109g 13%
Vitamin B1 0.018mg 0.172mg 13%
Vitamin K 24.6µg 8.7µg 13%
Fats 0.86g 8.05g 11%
Polyunsaturated fat 0.304g 1.88g 11%
Calories 23kcal 220kcal 10%
Zinc 0.32mg 1.34mg 9%
Choline 6.5mg 47.8mg 8%
Fiber 3.2g 1.2g 8%
Monounsaturated fat 0.063g 2.949g 7%
Calcium 40mg 95mg 6%
Potassium 40mg 226mg 5%
Carbs 4.89g 19.87g 5%
Iron 1.67mg 1.37mg 4%
Vitamin B2 0.139mg 0.186mg 4%
Vitamin A 7µg 35µg 3%
Manganese 0.078mg 3%
Folate 23µg 31µg 2%
Vitamin E 0.88mg 0.61mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 4.3mg 4.4mg 0%
Net carbs 1.69g 18.67g N/A
Magnesium 33mg 32mg 0%
Sugar 0.41g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0.001g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
13%
Caper
37%
Club sandwich
Minerals Daily Need Coverage Score
56%
Caper
50%
Club sandwich

Comparison summary

Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 1718mg)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 2.876g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.