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  6. Cod vs. Club sandwich

Cod vs. Club sandwich — In-Depth Nutrition Comparison

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What are the main differences between cod and club sandwich?

  • Cod is richer in vitamin B5, vitamin B12, and selenium, yet club sandwich is richer in vitamin B3, iron, vitamin B2, zinc, and vitamin B1.
  • Cod's daily need coverage for vitamin B5 is 3043% higher.
  • Cod has 2 times more vitamin B12 than club sandwich. Cod has 0.91µg of vitamin B12, while club sandwich has 0.47µg.
  • Cod contains less sodium.

We used Fish, cod, Atlantic, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.

Infographic

Cod vs Club sandwich 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.
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
Contains more PotassiumPotassium +82.7%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.5%
Contains more CalciumCalcium +493.8%
Contains more IronIron +260.5%
Contains more CopperCopper +217.9%
Contains more ZincZinc +197.8%
~equal in Magnesium ~32mg
~equal in Phosphorus ~215mg

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.
Cod
Cod
4
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B5Vitamin B5 +18423%
Contains more Vitamin B12Vitamin B12 +93.6%
Contains more CholineCholine +36.4%
Contains more Vitamin CVitamin C +340%
Contains more Vitamin AVitamin A +191.7%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +170.2%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +342.9%
~equal in Vitamin E ~0.61mg

All nutrients comparison - raw data values

Nutrient Cod Club sandwich DV% diff.
Vitamin B5 153mg 0.826mg 3043%
Sodium 54mg 630mg 25%
Vitamin B3 2.063mg 5.575mg 22%
Vitamin B12 0.91µg 0.47µg 18%
Selenium 33.1µg 24.8µg 15%
Saturated fat 0.131g 3.109g 14%
Iron 0.38mg 1.37mg 12%
Fats 0.67g 8.05g 11%
Polyunsaturated fat 0.231g 1.88g 11%
Vitamin B2 0.065mg 0.186mg 9%
Zinc 0.45mg 1.34mg 8%
Calcium 16mg 95mg 8%
Vitamin B1 0.076mg 0.172mg 8%
Monounsaturated fat 0.094g 2.949g 7%
Vitamin K 0.1µg 8.7µg 7%
Calories 82kcal 220kcal 7%
Carbs 0g 19.87g 7%
Copper 0.028mg 0.089mg 7%
Folate 7µg 31µg 6%
Potassium 413mg 226mg 6%
Fiber 0g 1.2g 5%
Vitamin B6 0.245mg 0.296mg 4%
Vitamin C 1mg 4.4mg 4%
Vitamin D 0.9µg 0.1µg 4%
Vitamin D 36IU 5IU 4%
Choline 65.2mg 47.8mg 3%
Vitamin A 12µg 35µg 3%
Phosphorus 203mg 215mg 2%
Cholesterol 43mg 46mg 1%
Protein 17.81g 17.19g 1%
Manganese 0.015mg 1%
Net carbs 0g 18.67g N/A
Magnesium 32mg 32mg 0%
Sugar 0g 4.68g N/A
Vitamin E 0.64mg 0.61mg 0%
Trans fat 0.071g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0.004g N/A
Omega-3 - DHA 0.12g 0.007g N/A
Omega-3 - DPA 0.01g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
Contains more WaterWater +54.6%
Contains more FatsFats +1101.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +690%
~equal in Protein ~17.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3037.2%
Contains more Poly. FatPolyunsaturated fat +713.9%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.