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  6. Club sandwich vs. Pacific saury raw

Club sandwich vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and pacific saury raw

  • Club sandwich has more selenium, vitamin B3, vitamin B6, iron, vitamin B1, and vitamin B2, while pacific saury raw has more vitamin B12 and vitamin D.
  • Pacific saury raw covers your daily need for vitamin B12, 64% more than club sandwich.
  • Club sandwich contains 26 times more saturated fat than pacific saury raw. While club sandwich contains 3.109g of saturated fat, pacific saury raw contains only 0.118g.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, pike, northern, raw.

Infographic

Club sandwich vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +66.7%
Contains more IronIron +149.1%
Contains more CopperCopper +74.5%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +96.8%
Contains more PotassiumPotassium +14.6%
Contains less SodiumSodium -93.8%
~equal in Magnesium ~31mg
~equal in Phosphorus ~220mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +15.8%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +205%
Contains more Vitamin B1Vitamin B1 +196.6%
Contains more Vitamin B2Vitamin B2 +195.2%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin B6Vitamin B6 +153%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +106.7%
Contains more Vitamin DVitamin D +2400%
Contains more Vitamin B12Vitamin B12 +325.5%
Contains more CholineCholine +36%
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Club sandwich Pacific saury raw DV% diff.
Vitamin B12 0.47µg 2µg 64%
Sodium 630mg 39mg 26%
Selenium 24.8µg 12.6µg 22%
Vitamin B3 5.575mg 2.3mg 20%
Saturated fat 3.109g 0.118g 14%
Vitamin B6 0.296mg 0.117mg 14%
Vitamin D 5IU 99IU 12%
Vitamin D 0.1µg 2.5µg 12%
Fats 8.05g 0.69g 11%
Polyunsaturated fat 1.88g 0.202g 11%
Iron 1.37mg 0.55mg 10%
Vitamin B1 0.172mg 0.058mg 10%
Manganese 0.24mg 10%
Vitamin B2 0.186mg 0.063mg 9%
Monounsaturated fat 2.949g 0.157g 7%
Vitamin K 8.7µg 0.1µg 7%
Calories 220kcal 88kcal 7%
Carbs 19.87g 0g 7%
Zinc 1.34mg 0.67mg 6%
Fiber 1.2g 0g 5%
Folate 31µg 15µg 4%
Copper 0.089mg 0.051mg 4%
Protein 17.19g 19.26g 4%
Calcium 95mg 57mg 4%
Choline 47.8mg 65mg 3%
Vitamin E 0.61mg 0.2mg 3%
Vitamin B5 0.826mg 0.75mg 2%
Vitamin A 35µg 21µg 2%
Cholesterol 46mg 39mg 2%
Vitamin C 4.4mg 3.8mg 1%
Phosphorus 215mg 220mg 1%
Potassium 226mg 259mg 1%
Net carbs 18.67g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 4.68g 0g N/A
Trans fat 0.071g N/A
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.004g 0.033g N/A
Omega-3 - DHA 0.007g 0.074g N/A
Omega-3 - DPA 0.004g 0.014g 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% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1066.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +109.7%
Contains more ProteinProtein +12%
Contains more WaterWater +50.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1778.3%
Contains more Poly. FatPolyunsaturated fat +830.7%
Contains less Sat. FatSaturated fat -96.2%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.