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  6. Club sandwich vs. Plum

Club sandwich vs. Plum — In-Depth Nutrition Comparison

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Significant differences between club sandwich and plums

  • The amount of selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, iron, and vitamin B5 in club sandwich is higher than in plums.
  • Club sandwich covers your daily selenium needs 45% more than plums.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Plums, raw.

Infographic

Club sandwich vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +1483.3%
Contains more PotassiumPotassium +43.9%
Contains more IronIron +705.9%
Contains more CopperCopper +56.1%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +1243.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
1
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +105.9%
Contains more Vitamin EVitamin E +134.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +514.3%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +1236.9%
Contains more Vitamin B5Vitamin B5 +511.9%
Contains more Vitamin B6Vitamin B6 +920.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +35.9%
Contains more FolateFolate +520%
Contains more CholineCholine +2415.8%
Contains more Vitamin CVitamin C +115.9%

All nutrients comparison - raw data values

Nutrient Club sandwich Plum DV% diff.
Selenium 24.8µg 0µg 45%
Protein 17.19g 0.7g 33%
Vitamin B3 5.575mg 0.417mg 32%
Phosphorus 215mg 16mg 28%
Sodium 630mg 0mg 27%
Vitamin B6 0.296mg 0.029mg 21%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 0.17mg 15%
Saturated fat 3.109g 0.017g 14%
Vitamin B5 0.826mg 0.135mg 14%
Vitamin B2 0.186mg 0.026mg 12%
Fats 8.05g 0.28g 12%
Polyunsaturated fat 1.88g 0.044g 12%
Vitamin B1 0.172mg 0.028mg 12%
Zinc 1.34mg 0.1mg 11%
Calories 220kcal 46kcal 9%
Calcium 95mg 6mg 9%
Choline 47.8mg 1.9mg 8%
Monounsaturated fat 2.949g 0.134g 7%
Folate 31µg 5µg 7%
Vitamin C 4.4mg 9.5mg 6%
Magnesium 32mg 7mg 6%
Copper 0.089mg 0.057mg 4%
Fructose 3.07g 4%
Carbs 19.87g 11.42g 3%
Potassium 226mg 157mg 2%
Vitamin K 8.7µg 6.4µg 2%
Manganese 0.052mg 2%
Vitamin E 0.61mg 0.26mg 2%
Vitamin A 35µg 17µg 2%
Fiber 1.2g 1.4g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 10.02g N/A
Sugar 4.68g 9.92g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%
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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2355.7%
Contains more FatsFats +2775%
Contains more CarbsCarbs +74%
Contains more OtherOther +540.5%
Contains more WaterWater +66.1%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +2100.7%
Contains more Poly. FatPolyunsaturated fat +4172.7%
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.