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  6. Club sandwich vs. Pistachio

Club sandwich vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between club sandwich and pistachios

  • Club sandwich has more selenium and vitamin B3; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, fiber, iron, and potassium.
  • Pistachios' daily need coverage for copper is 135% more.
  • Club sandwich contains 630 times more sodium than pistachios. Club sandwich contains 630mg of sodium, while pistachios contain 1mg.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Nuts, pistachio nuts, raw.

Infographic

Club sandwich vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more SeleniumSelenium +254.3%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +10.5%
Contains more PotassiumPotassium +353.5%
Contains more IronIron +186.1%
Contains more CopperCopper +1360.7%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +127.9%
Contains less SodiumSodium -99.8%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +34.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B3Vitamin B3 +328.8%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin EVitamin E +368.9%
Contains more Vitamin B1Vitamin B1 +405.8%
Contains more Vitamin B6Vitamin B6 +474.3%
Contains more FolateFolate +64.5%

All nutrients comparison - raw data values

Nutrient Club sandwich Pistachio DV% diff.
Copper 0.089mg 1.3mg 135%
Vitamin B6 0.296mg 1.7mg 108%
Polyunsaturated fat 1.88g 14.38g 83%
Vitamin B1 0.172mg 0.87mg 58%
Fats 8.05g 45.32g 57%
Manganese 1.2mg 52%
Monounsaturated fat 2.949g 23.257g 51%
Phosphorus 215mg 490mg 39%
Fiber 1.2g 10.6g 38%
Selenium 24.8µg 7µg 32%
Iron 1.37mg 3.92mg 32%
Sodium 630mg 1mg 27%
Vitamin B3 5.575mg 1.3mg 27%
Potassium 226mg 1025mg 24%
Magnesium 32mg 121mg 21%
Vitamin B12 0.47µg 0µg 20%
Calories 220kcal 560kcal 17%
Cholesterol 46mg 0mg 15%
Vitamin E 0.61mg 2.86mg 15%
Saturated fat 3.109g 5.907g 13%
Choline 47.8mg 9%
Zinc 1.34mg 2.2mg 8%
Vitamin K 8.7µg 7%
Vitamin B5 0.826mg 0.52mg 6%
Protein 17.19g 20.16g 6%
Folate 31µg 51µg 5%
Vitamin B2 0.186mg 0.16mg 2%
Carbs 19.87g 27.17g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 35µg 26µg 1%
Starch 1.67g 1%
Calcium 95mg 105mg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 5.6mg 1%
Net carbs 18.67g 16.57g N/A
Sugar 4.68g 7.66g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Linoleic acid 14.091g 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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1101.8%
Contains more ProteinProtein +17.3%
Contains more FatsFats +463%
Contains more CarbsCarbs +36.7%
Contains more OtherOther +25.7%

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% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +688.6%
Contains more Poly. FatPolyunsaturated fat +664.9%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.