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  6. Club sandwich vs. Mackerel

Club sandwich vs. Mackerel — In-Depth Nutrition Comparison

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Differences between club sandwich and mackerel

  • Club sandwich is higher in vitamin B3 and vitamin B1; however, mackerel is richer in vitamin B12, vitamin D, selenium, vitamin E, and choline.
  • Mackerel's daily need coverage for vitamin B12 is 480% higher.
  • Club sandwich has 9 times more vitamin B1 than mackerel. While club sandwich has 0.172mg of vitamin B1, mackerel has only 0.02mg.
  • Club sandwich has less cholesterol.

The food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, mackerel, salted.

Infographic

Club sandwich vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +43.9%
Contains more ZincZinc +21.8%
Contains less SodiumSodium -85.8%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +130.1%
Contains more CopperCopper +12.4%
Contains more PhosphorusPhosphorus +18.1%
Contains more SeleniumSelenium +196%
~equal in Iron ~1.4mg
~equal in Manganese ~mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +760%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +11.5%
Contains more FolateFolate +106.7%
Contains more Vitamin AVitamin A +34.3%
Contains more Vitamin EVitamin E +290.2%
Contains more Vitamin DVitamin D +25100%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin B12Vitamin B12 +2453.2%
Contains more CholineCholine +112.6%
~equal in Vitamin B2 ~0.19mg

All nutrients comparison - raw data values

Nutrient Club sandwich Mackerel DV% diff.
Vitamin B12 0.47µg 12µg 480%
Sodium 630mg 4450mg 166%
Vitamin D 0.1µg 25.2µg 126%
Vitamin D 5IU 1006IU 125%
Selenium 24.8µg 73.4µg 88%
Polyunsaturated fat 1.88g 6.21g 29%
Fats 8.05g 25.1g 26%
Saturated fat 3.109g 7.148g 18%
Vitamin B5 0.826mg 17%
Cholesterol 46mg 95mg 16%
Vitamin B3 5.575mg 3.3mg 14%
Vitamin B1 0.172mg 0.02mg 13%
Monounsaturated fat 2.949g 8.32g 13%
Vitamin E 0.61mg 2.38mg 12%
Choline 47.8mg 101.6mg 10%
Potassium 226mg 520mg 9%
Vitamin B6 0.296mg 0.41mg 9%
Magnesium 32mg 60mg 7%
Carbs 19.87g 0g 7%
Phosphorus 215mg 254mg 6%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0mg 5%
Folate 31µg 15µg 4%
Calories 220kcal 305kcal 4%
Protein 17.19g 18.5g 3%
Calcium 95mg 66mg 3%
Zinc 1.34mg 1.1mg 2%
Vitamin A 35µg 47µg 1%
Vitamin K 8.7µg 7.8µg 1%
Copper 0.089mg 0.1mg 1%
Net carbs 18.67g 0g N/A
Iron 1.37mg 1.4mg 0%
Sugar 4.68g 0g N/A
Vitamin B2 0.186mg 0.19mg 0%
Trans fat 0.071g N/A
Omega-3 - EPA 0.004g 1.619g N/A
Omega-3 - DHA 0.007g 2.965g N/A
Omega-3 - DPA 0.004g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.1%
Contains more FatsFats +211.8%
Contains more OtherOther +465.4%
~equal in Protein ~18.5g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +182.1%
Contains more Poly. FatPolyunsaturated fat +230.3%

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/168149/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.