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Club sandwich vs. Mackerel — In-Depth Nutrition Comparison

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How are club sandwich and mackerel different?

  • Club sandwich is richer in calcium, while mackerel is higher in vitamin B12, selenium, vitamin B2, magnesium, vitamin B6, phosphorus, and vitamin B3.
  • Mackerel covers your daily need for vitamin B12, 772% more than club sandwich.
  • Club sandwich contains 8 times more sodium than mackerel. Club sandwich contains 630mg of sodium, while mackerel contains 83mg.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Club sandwich vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +42.6%
Contains more MagnesiumMagnesium +203.1%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +14.6%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -86.8%
Contains more SeleniumSelenium +108.1%
~equal in Copper ~0.094mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1450%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin B2Vitamin B2 +121.5%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more Vitamin B12Vitamin B12 +3942.6%
~equal in Vitamin B1 ~0.159mg

All nutrients comparison - raw data values

Nutrient Club sandwich Mackerel DV% diff.
Vitamin B12 0.47µg 19µg 772%
Selenium 24.8µg 51.6µg 49%
Sodium 630mg 83mg 24%
Vitamin B2 0.186mg 0.412mg 17%
Polyunsaturated fat 1.88g 4.3g 16%
Fats 8.05g 17.81g 15%
Magnesium 32mg 97mg 15%
Protein 17.19g 23.85g 13%
Vitamin B6 0.296mg 0.46mg 13%
Cholesterol 46mg 75mg 10%
Monounsaturated fat 2.949g 7.006g 10%
Choline 47.8mg 9%
Phosphorus 215mg 278mg 9%
Vitamin B3 5.575mg 6.85mg 8%
Calcium 95mg 15mg 8%
Vitamin K 8.7µg 7%
Folate 31µg 2µg 7%
Carbs 19.87g 0g 7%
Saturated fat 3.109g 4.176g 5%
Potassium 226mg 401mg 5%
Fiber 1.2g 0g 5%
Zinc 1.34mg 0.94mg 4%
Vitamin E 0.61mg 4%
Vitamin C 4.4mg 0.4mg 4%
Vitamin B5 0.826mg 0.99mg 3%
Iron 1.37mg 1.57mg 3%
Calories 220kcal 262kcal 2%
Vitamin A 35µg 54µg 2%
Vitamin B1 0.172mg 0.159mg 1%
Manganese 0.02mg 1%
Vitamin D 0.1µg 1%
Copper 0.089mg 0.094mg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 0g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.004g 0.504g N/A
Omega-3 - DHA 0.007g 0.699g N/A
Omega-3 - DPA 0.004g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +38.7%
Contains more FatsFats +121.2%
Contains more OtherOther +113.9%
~equal in Water ~53.27g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +137.6%
Contains more Poly. FatPolyunsaturated fat +128.7%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.