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Club sandwich vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between club sandwich and fruit salad

  • Fruit salad contains less vitamin B3, phosphorus, vitamin B6, vitamin B12, vitamin B5, iron, and vitamin B1 than club sandwich.
  • Daily need coverage for vitamin B3 for club sandwich is 33% higher.
  • Fruit salad is lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Club sandwich vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +763.6%
Contains more PotassiumPotassium +94.8%
Contains more IronIron +448%
Contains more CopperCopper +78%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +1435.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1463.6%
Contains more Vitamin B2Vitamin B2 +1228.6%
Contains more Vitamin B3Vitamin B3 +1466%
Contains more Vitamin B5Vitamin B5 +1458.5%
Contains more Vitamin B6Vitamin B6 +996.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Club sandwich Fruit salad DV% diff.
Selenium 24.8µg 45%
Vitamin B3 5.575mg 0.356mg 33%
Protein 17.19g 0.51g 33%
Phosphorus 215mg 14mg 29%
Sodium 630mg 5mg 27%
Vitamin B6 0.296mg 0.027mg 21%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.053mg 15%
Saturated fat 3.109g 0.004g 14%
Iron 1.37mg 0.25mg 14%
Vitamin B1 0.172mg 0.011mg 13%
Vitamin B2 0.186mg 0.014mg 13%
Fats 8.05g 0.03g 12%
Polyunsaturated fat 1.88g 0.011g 12%
Zinc 1.34mg 0.14mg 11%
Calories 220kcal 50kcal 9%
Choline 47.8mg 9%
Calcium 95mg 11mg 8%
Folate 31µg 3µg 7%
Manganese 0.151mg 7%
Monounsaturated fat 2.949g 0.005g 7%
Vitamin K 8.7µg 7%
Magnesium 32mg 8mg 6%
Vitamin E 0.61mg 4%
Copper 0.089mg 0.05mg 4%
Potassium 226mg 116mg 3%
Carbs 19.87g 13.05g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 35µg 30µg 1%
Fiber 1.2g 1g 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 3.3mg 1%
Net carbs 18.67g 12.05g N/A
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3270.6%
Contains more FatsFats +26733.3%
Contains more CarbsCarbs +52.3%
Contains more OtherOther +811.5%
Contains more WaterWater +64%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +58880%
Contains more Poly. FatPolyunsaturated fat +16990.9%
Contains less Sat. FatSaturated fat -99.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.