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  6. Club sandwich vs. Prunes

Club sandwich vs. Prunes — In-Depth Nutrition Comparison

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Important differences between club sandwich and prunes

  • Club sandwich has more selenium, vitamin B3, phosphorus, and vitamin B12; however, prunes are richer in vitamin K, fiber, and copper.
  • Club sandwich's daily need coverage for selenium is 45% more.
  • Prunes contain less cholesterol.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Plums, dried (prunes), uncooked.

Infographic

Club sandwich vs Prunes 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%
Prunes
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +120.9%
Contains more IronIron +47.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +211.6%
Contains more SeleniumSelenium +8166.7%
Contains more MagnesiumMagnesium +28.1%
Contains more PotassiumPotassium +223.9%
Contains more CopperCopper +215.7%
Contains less SodiumSodium -99.7%

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%
Prunes
Prunes
2
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +633.3%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +237.3%
Contains more Vitamin B3Vitamin B3 +196.2%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +675%
Contains more CholineCholine +373.3%
Contains more Vitamin AVitamin A +11.4%
Contains more Vitamin KVitamin K +583.9%
~equal in Vitamin B2 ~0.186mg

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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +688.5%
Contains more FatsFats +2018.4%
Contains more WaterWater +69.9%
Contains more CarbsCarbs +221.5%
Contains more OtherOther +11.4%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +5464.2%
Contains more Poly. FatPolyunsaturated fat +2932.3%
Contains less Sat. FatSaturated fat -97.2%

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 Prunes
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Prunes DV% diff.
Selenium 24.8µg 0.3µg 45%
Vitamin K 8.7µg 59.5µg 42%
Protein 17.19g 2.18g 30%
Sodium 630mg 2mg 27%
Fiber 1.2g 7.1g 24%
Vitamin B3 5.575mg 1.882mg 23%
Phosphorus 215mg 69mg 21%
Copper 0.089mg 0.281mg 21%
Vitamin B12 0.47µg 0µg 20%
Fructose 12.45g 16%
Potassium 226mg 732mg 15%
Cholesterol 46mg 0mg 15%
Carbs 19.87g 63.88g 15%
Saturated fat 3.109g 0.088g 14%
Manganese 0.299mg 13%
Polyunsaturated fat 1.88g 0.062g 12%
Fats 8.05g 0.38g 12%
Vitamin B1 0.172mg 0.051mg 10%
Zinc 1.34mg 0.44mg 8%
Vitamin B5 0.826mg 0.422mg 8%
Folate 31µg 4µg 7%
Vitamin B6 0.296mg 0.205mg 7%
Choline 47.8mg 10.1mg 7%
Monounsaturated fat 2.949g 0.053g 7%
Iron 1.37mg 0.93mg 6%
Calcium 95mg 43mg 5%
Vitamin C 4.4mg 0.6mg 4%
Starch 5.11g 2%
Magnesium 32mg 41mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.61mg 0.43mg 1%
Vitamin D 5IU 0IU 1%
Calories 220kcal 240kcal 1%
Net carbs 18.67g 56.78g N/A
Sugar 4.68g 38.13g N/A
Vitamin A 35µg 39µg 0%
Vitamin B2 0.186mg 0.186mg 0%
Trans fat 0.071g N/A
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
50%
Club sandwich
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 3.021g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 33.45g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 29)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.