Club sandwich vs. Swordfish — In-Depth Nutrition Comparison
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Important differences between club sandwich and swordfish
- Club sandwich has more iron; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B6, vitamin B3, phosphorus, and vitamin E.
- Swordfish's daily need coverage for vitamin D is 110% more.
- Club sandwich contains 6 times more sodium than swordfish. Club sandwich contains 630mg of sodium, while swordfish contains 97mg.
The food varieties used in the comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, swordfish, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +1483.3% |
| Contains more IronIron | +204.4% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +71.8% |
| Contains more PotassiumPotassium | +120.8% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains less SodiumSodium | -84.6% |
| Contains more SeleniumSelenium | +176.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B2Vitamin B2 | +195.2% |
| Contains more Vitamin B5Vitamin B5 | +98.1% |
| Contains more Vitamin KVitamin K | +8600% |
| Contains more FolateFolate | +1450% |
| Contains more Vitamin AVitamin A | +22.9% |
| Contains more Vitamin EVitamin E | +295.1% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B3Vitamin B3 | +66% |
| Contains more Vitamin B6Vitamin B6 | +107.8% |
| Contains more Vitamin B12Vitamin B12 | +244.7% |
| Contains more CholineCholine | +62.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0.1µg | 16.6µg | 83% |
| Vitamin D | 5IU | 666IU | 83% |
| Selenium | 24.8µg | 68.5µg | 79% |
| Vitamin B12 | 0.47µg | 1.62µg | 48% |
| Vitamin B6 | 0.296mg | 0.615mg | 25% |
| Vitamin B3 | 5.575mg | 9.254mg | 23% |
| Sodium | 630mg | 97mg | 23% |
| Phosphorus | 215mg | 304mg | 13% |
| Protein | 17.19g | 23.45g | 13% |
| Vitamin E | 0.61mg | 2.41mg | 12% |
| Iron | 1.37mg | 0.45mg | 12% |
| Cholesterol | 46mg | 78mg | 11% |
| Vitamin B2 | 0.186mg | 0.063mg | 9% |
| Calcium | 95mg | 6mg | 9% |
| Vitamin B5 | 0.826mg | 0.417mg | 8% |
| Potassium | 226mg | 499mg | 8% |
| Folate | 31µg | 2µg | 7% |
| Vitamin K | 8.7µg | 0.1µg | 7% |
| Carbs | 19.87g | 0g | 7% |
| Vitamin B1 | 0.172mg | 0.089mg | 7% |
| Zinc | 1.34mg | 0.78mg | 5% |
| Copper | 0.089mg | 0.046mg | 5% |
| Choline | 47.8mg | 77.5mg | 5% |
| Saturated fat | 3.109g | 1.911g | 5% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Fiber | 1.2g | 0g | 5% |
| Polyunsaturated fat | 1.88g | 1.368g | 3% |
| Calories | 220kcal | 172kcal | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin A | 35µg | 43µg | 1% |
| Magnesium | 32mg | 35mg | 1% |
| Monounsaturated fat | 2.949g | 3.544g | 1% |
| Fats | 8.05g | 7.93g | 0% |
| Net carbs | 18.67g | 0g | N/A |
| Sugar | 4.68g | 0g | N/A |
| Trans fat | 0.071g | 0.056g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0.004g | 0.127g | N/A |
| Omega-3 - DHA | 0.007g | 0.772g | N/A |
| Omega-3 - DPA | 0.004g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +558.3% |
| Contains more ProteinProtein | +36.4% |
| Contains more WaterWater | +30% |
~equal in
Fats
~7.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Poly. FatPolyunsaturated fat | +37.4% |
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
