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  6. Club sandwich vs. Cod

Club sandwich vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between club sandwich and cod?

  • Club sandwich is richer in vitamin B3, iron, vitamin B2, zinc, and vitamin B1, yet cod is richer in vitamin B5, vitamin B12, and selenium.
  • Cod's daily need coverage for vitamin B5 is 3043% higher.
  • Club sandwich has 24 times more saturated fat than cod. Club sandwich has 3.109g of saturated fat, while cod has 0.131g.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Club sandwich vs Cod 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.
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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +493.8%
Contains more IronIron +260.5%
Contains more CopperCopper +217.9%
Contains more ZincZinc +197.8%
Contains more PotassiumPotassium +82.7%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +33.5%
~equal in Magnesium ~32mg
~equal in Phosphorus ~203mg

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%
Cod
Cod
4
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +340%
Contains more Vitamin AVitamin A +191.7%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +170.2%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +342.9%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B5Vitamin B5 +18423%
Contains more Vitamin B12Vitamin B12 +93.6%
Contains more CholineCholine +36.4%
~equal in Vitamin E ~0.64mg

All nutrients comparison - raw data values

Nutrient Club sandwich Cod DV% diff.
Vitamin B5 0.826mg 153mg 3043%
Sodium 630mg 54mg 25%
Vitamin B3 5.575mg 2.063mg 22%
Vitamin B12 0.47µg 0.91µg 18%
Selenium 24.8µg 33.1µg 15%
Saturated fat 3.109g 0.131g 14%
Iron 1.37mg 0.38mg 12%
Fats 8.05g 0.67g 11%
Polyunsaturated fat 1.88g 0.231g 11%
Vitamin B2 0.186mg 0.065mg 9%
Zinc 1.34mg 0.45mg 8%
Calcium 95mg 16mg 8%
Vitamin B1 0.172mg 0.076mg 8%
Monounsaturated fat 2.949g 0.094g 7%
Vitamin K 8.7µg 0.1µg 7%
Calories 220kcal 82kcal 7%
Carbs 19.87g 0g 7%
Copper 0.089mg 0.028mg 7%
Folate 31µg 7µg 6%
Potassium 226mg 413mg 6%
Fiber 1.2g 0g 5%
Vitamin B6 0.296mg 0.245mg 4%
Vitamin C 4.4mg 1mg 4%
Vitamin D 0.1µg 0.9µg 4%
Vitamin D 5IU 36IU 4%
Choline 47.8mg 65.2mg 3%
Vitamin A 35µg 12µg 3%
Phosphorus 215mg 203mg 2%
Cholesterol 46mg 43mg 1%
Protein 17.19g 17.81g 1%
Manganese 0.015mg 1%
Net carbs 18.67g 0g N/A
Magnesium 32mg 32mg 0%
Sugar 4.68g 0g N/A
Vitamin E 0.61mg 0.64mg 0%
Trans fat 0.071g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.004g 0.064g N/A
Omega-3 - DHA 0.007g 0.12g N/A
Omega-3 - DPA 0.004g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +1101.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +690%
Contains more WaterWater +54.6%
~equal in Protein ~17.81g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +3037.2%
Contains more Poly. FatPolyunsaturated fat +713.9%
Contains less Sat. FatSaturated fat -95.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.