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  6. Club sandwich vs. Sardine

Club sandwich vs. Sardine — In-Depth Nutrition Comparison

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How are club sandwich and sardine different?

  • Club sandwich is higher in vitamin B6; however, sardine is richer in vitamin B12, selenium, phosphorus, vitamin D, calcium, iron, and copper.
  • Daily need coverage for vitamin B12 for sardine is 353% higher.
  • Club sandwich contains 2 times more sodium than sardine. While club sandwich contains 630mg of sodium, sardine contains only 307mg.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Club sandwich vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +302.1%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +113.1%
Contains more CopperCopper +109%
Contains more PhosphorusPhosphorus +127.9%
Contains less SodiumSodium -51.3%
Contains more SeleniumSelenium +112.5%
~equal in Zinc ~1.31mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +115%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +77.2%
Contains more Vitamin KVitamin K +234.6%
Contains more FolateFolate +210%
Contains more Vitamin EVitamin E +234.4%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B12Vitamin B12 +1802.1%
Contains more CholineCholine +56.9%
~equal in Vitamin A ~32µg
~equal in Vitamin B3 ~5.245mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +43.2%
Contains more FatsFats +42.2%
Contains more WaterWater +13.5%
Contains more OtherOther +82.3%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +31.2%
Contains more Poly. FatPolyunsaturated fat +173.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Sardine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Sardine DV% diff.
Vitamin B12 0.47µg 8.94µg 353%
Selenium 24.8µg 52.7µg 51%
Phosphorus 215mg 490mg 39%
Cholesterol 46mg 142mg 32%
Calcium 95mg 382mg 29%
Vitamin D 0.1µg 4.8µg 24%
Vitamin D 5IU 193IU 24%
Polyunsaturated fat 1.88g 5.148g 22%
Iron 1.37mg 2.92mg 19%
Protein 17.19g 24.62g 15%
Sodium 630mg 307mg 14%
Copper 0.089mg 0.186mg 11%
Vitamin E 0.61mg 2.04mg 10%
Vitamin B6 0.296mg 0.167mg 10%
Vitamin B1 0.172mg 0.08mg 8%
Carbs 19.87g 0g 7%
Saturated fat 3.109g 1.528g 7%
Manganese 0.108mg 5%
Vitamin K 8.7µg 2.6µg 5%
Choline 47.8mg 75mg 5%
Folate 31µg 10µg 5%
Fiber 1.2g 0g 5%
Potassium 226mg 397mg 5%
Vitamin C 4.4mg 0mg 5%
Fats 8.05g 11.45g 5%
Vitamin B5 0.826mg 0.642mg 4%
Vitamin B2 0.186mg 0.227mg 3%
Monounsaturated fat 2.949g 3.869g 2%
Magnesium 32mg 39mg 2%
Vitamin B3 5.575mg 5.245mg 2%
Calories 220kcal 208kcal 1%
Net carbs 18.67g 0g N/A
Sugar 4.68g 0g N/A
Zinc 1.34mg 1.31mg 0%
Vitamin A 35µg 32µg 0%
Trans fat 0.071g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.004g 0.473g N/A
Omega-3 - DHA 0.007g 0.509g N/A
Omega-3 - DPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Club sandwich
119%
Sardine
Minerals Daily Need Coverage Score
50%
Club sandwich
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 1.581g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 96mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.