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  6. Club sandwich vs. Blackberry

Club sandwich vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and blackberries

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B12, while blackberries have more vitamin C and fiber.
  • Club sandwich covers your daily need for selenium, 44% more than blackberries.
  • The amount of cholesterol in blackberries is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Blackberries, raw.

Infographic

Club sandwich vs Blackberry 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +227.6%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +121%
Contains more ZincZinc +152.8%
Contains more PhosphorusPhosphorus +877.3%
Contains more SeleniumSelenium +6100%
Contains more CopperCopper +85.4%
Contains less SodiumSodium -99.8%

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.
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%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +218.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +760%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +763%
Contains more Vitamin B5Vitamin B5 +199.3%
Contains more Vitamin B6Vitamin B6 +886.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +24%
Contains more CholineCholine +462.4%
Contains more Vitamin CVitamin C +377.3%
Contains more Vitamin EVitamin E +91.8%
Contains more Vitamin KVitamin K +127.6%

All nutrients comparison - raw data values

Nutrient Club sandwich Blackberry DV% diff.
Selenium 24.8µg 0.4µg 44%
Protein 17.19g 1.39g 32%
Vitamin B3 5.575mg 0.646mg 31%
Phosphorus 215mg 22mg 28%
Manganese 0.646mg 28%
Sodium 630mg 1mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.03mg 20%
Vitamin C 4.4mg 21mg 18%
Fiber 1.2g 5.3g 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.014g 14%
Vitamin B1 0.172mg 0.02mg 13%
Fats 8.05g 0.49g 12%
Vitamin B2 0.186mg 0.026mg 12%
Polyunsaturated fat 1.88g 0.28g 11%
Vitamin B5 0.826mg 0.276mg 11%
Iron 1.37mg 0.62mg 9%
Vitamin K 8.7µg 19.8µg 9%
Calories 220kcal 43kcal 9%
Copper 0.089mg 0.165mg 8%
Choline 47.8mg 8.5mg 7%
Calcium 95mg 29mg 7%
Zinc 1.34mg 0.53mg 7%
Monounsaturated fat 2.949g 0.047g 7%
Vitamin E 0.61mg 1.17mg 4%
Magnesium 32mg 20mg 3%
Vitamin A 35µg 11µg 3%
Carbs 19.87g 9.61g 3%
Fructose 2.4g 3%
Potassium 226mg 162mg 2%
Folate 31µg 25µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 4.31g N/A
Sugar 4.68g 4.88g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1136.7%
Contains more FatsFats +1542.9%
Contains more CarbsCarbs +106.8%
Contains more OtherOther +558.3%
Contains more WaterWater +67.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +6174.5%
Contains more Poly. FatPolyunsaturated fat +571.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.