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Club sandwich vs. Caper — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and caper

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5; however, caper is higher in copper.
  • Caper covers your daily sodium needs 75% more than club sandwich.
  • Caper has less cholesterol.

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

Infographic

Club sandwich vs Caper 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%
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%
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%
Contains more IronIron +21.9%
Contains more CopperCopper +320.2%
~equal in Magnesium ~33mg

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%
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%
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%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin KVitamin K +182.8%
~equal in Vitamin C ~4.3mg

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
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
Contains more ProteinProtein +628.4%
Contains more FatsFats +836%
Contains more CarbsCarbs +306.3%
Contains more WaterWater +59.7%
Contains more OtherOther +239.2%

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
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
Contains more Mono. FatMonounsaturated fat +4581%
Contains more Poly. FatPolyunsaturated fat +518.4%
Contains less Sat. FatSaturated fat -92.5%

Comparison summary table

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

Which food is preferable for your diet?

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

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