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  6. Club sandwich vs. Pomegranate

Club sandwich vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between club sandwich and pomegranate?

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and iron, yet pomegranate is higher in fiber.
  • Club sandwich's daily need coverage for selenium is 44% more.
  • The amount of cholesterol in pomegranate is lower.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Pomegranates, raw types in this article.

Infographic

Club sandwich vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +850%
Contains more IronIron +356.7%
Contains more ZincZinc +282.9%
Contains more PhosphorusPhosphorus +497.2%
Contains more SeleniumSelenium +4860%
Contains more CopperCopper +77.5%
Contains less SodiumSodium -99.5%
~equal in Potassium ~236mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B3Vitamin B3 +1802.7%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more Vitamin B6Vitamin B6 +294.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +528.9%
Contains more Vitamin CVitamin C +131.8%
Contains more Vitamin KVitamin K +88.5%
Contains more FolateFolate +22.6%
~equal in Vitamin E ~0.6mg

All nutrients comparison - raw data values

Nutrient Club sandwich Pomegranate DV% diff.
Selenium 24.8µg 0.5µg 44%
Vitamin B3 5.575mg 0.293mg 33%
Protein 17.19g 1.67g 31%
Sodium 630mg 3mg 27%
Phosphorus 215mg 36mg 26%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.075mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.12g 14%
Iron 1.37mg 0.3mg 13%
Polyunsaturated fat 1.88g 0.079g 12%
Fiber 1.2g 4g 11%
Fats 8.05g 1.17g 11%
Vitamin B2 0.186mg 0.053mg 10%
Calcium 95mg 10mg 9%
Vitamin B1 0.172mg 0.067mg 9%
Zinc 1.34mg 0.35mg 9%
Vitamin B5 0.826mg 0.377mg 9%
Copper 0.089mg 0.158mg 8%
Choline 47.8mg 7.6mg 7%
Calories 220kcal 83kcal 7%
Monounsaturated fat 2.949g 0.093g 7%
Vitamin C 4.4mg 10.2mg 6%
Vitamin K 8.7µg 16.4µg 6%
Magnesium 32mg 12mg 5%
Manganese 0.119mg 5%
Vitamin A 35µg 0µg 4%
Folate 31µg 38µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 18.7g 0%
Net carbs 18.67g 14.7g N/A
Potassium 226mg 236mg 0%
Sugar 4.68g 13.67g N/A
Vitamin E 0.61mg 0.6mg 0%
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +929.3%
Contains more FatsFats +588%
Contains more OtherOther +347.2%
Contains more WaterWater +48.4%
~equal in Carbs ~18.7g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +3071%
Contains more Poly. FatPolyunsaturated fat +2279.7%
Contains less Sat. FatSaturated fat -96.1%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.