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  6. Club sandwich vs. Salmon raw

Club sandwich vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between club sandwich and salmon raw?

  • Club sandwich is higher in calcium, yet salmon raw is higher in vitamin B12, vitamin B6, selenium, copper, vitamin B5, vitamin B2, and vitamin B3.
  • Salmon raw's daily need coverage for vitamin B12 is 113% more.
  • Club sandwich has 14 times more sodium than salmon raw. While club sandwich has 630mg of sodium, salmon raw has only 44mg.

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

Infographic

Club sandwich vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +691.7%
Contains more IronIron +71.3%
Contains more ZincZinc +109.4%
Contains more PotassiumPotassium +116.8%
Contains more CopperCopper +180.9%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +47.2%
~equal in Magnesium ~29mg
~equal in Phosphorus ~200mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +191.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +24%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more Vitamin B2Vitamin B2 +104.3%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin B12Vitamin B12 +576.6%

All nutrients comparison - raw data values

Nutrient Club sandwich Salmon raw DV% diff.
Vitamin B12 0.47µg 3.18µg 113%
Vitamin B6 0.296mg 0.818mg 40%
Sodium 630mg 44mg 25%
Selenium 24.8µg 36.5µg 21%
Copper 0.089mg 0.25mg 18%
Vitamin B5 0.826mg 1.664mg 17%
Vitamin B2 0.186mg 0.38mg 15%
Vitamin B3 5.575mg 7.86mg 14%
Saturated fat 3.109g 0.981g 10%
Choline 47.8mg 9%
Potassium 226mg 490mg 8%
Calcium 95mg 12mg 8%
Iron 1.37mg 0.8mg 7%
Vitamin K 8.7µg 7%
Carbs 19.87g 0g 7%
Zinc 1.34mg 0.64mg 6%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0mg 5%
Protein 17.19g 19.84g 5%
Vitamin B1 0.172mg 0.226mg 5%
Polyunsaturated fat 1.88g 2.539g 4%
Calories 220kcal 142kcal 4%
Vitamin E 0.61mg 4%
Fats 8.05g 6.34g 3%
Vitamin A 35µg 12µg 3%
Cholesterol 46mg 55mg 3%
Folate 31µg 25µg 2%
Phosphorus 215mg 200mg 2%
Monounsaturated fat 2.949g 2.103g 2%
Vitamin D 0.1µg 1%
Manganese 0.016mg 1%
Vitamin D 5IU 1%
Magnesium 32mg 29mg 1%
Net carbs 18.67g 0g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.004g 0.321g N/A
Omega-3 - DHA 0.007g 1.115g N/A
Omega-3 - DPA 0.004g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +27%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +15.4%
Contains more WaterWater +30.4%
Contains more OtherOther +124.5%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +40.2%
Contains less Sat. FatSaturated fat -68.4%
Contains more Poly. FatPolyunsaturated fat +35.1%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.