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Currant vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between currants and club sandwich

  • Currants have more vitamin C; however, club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and vitamin B5.
  • Club sandwich covers your daily selenium needs 44% more than currants.
  • Club sandwich contains 9 times less vitamin C than currants. Currants contain 41mg of vitamin C, while club sandwich contains 4.4mg.
  • Currants have less saturated fat.

Food varieties used in this article are Currants, red, and white, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Currant 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +21.7%
Contains more CopperCopper +20.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +187.9%
Contains more IronIron +37%
Contains more ZincZinc +482.6%
Contains more PhosphorusPhosphorus +388.6%
Contains more SeleniumSelenium +4033.3%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 CVitamin C +831.8%
Contains more Vitamin KVitamin K +26.4%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +510%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +5475%
Contains more Vitamin B5Vitamin B5 +1190.6%
Contains more Vitamin B6Vitamin B6 +322.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +287.5%
Contains more CholineCholine +528.9%

All nutrients comparison - raw data values

Nutrient Currant Club sandwich DV% diff.
Selenium 0.6µg 24.8µg 44%
Vitamin C 41mg 4.4mg 41%
Vitamin B3 0.1mg 5.575mg 34%
Protein 1.4g 17.19g 32%
Sodium 1mg 630mg 27%
Phosphorus 44mg 215mg 24%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.07mg 0.296mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B5 0.064mg 0.826mg 15%
Saturated fat 0.017g 3.109g 14%
Polyunsaturated fat 0.088g 1.88g 12%
Fiber 4.3g 1.2g 12%
Fats 0.2g 8.05g 12%
Vitamin B1 0.04mg 0.172mg 11%
Vitamin B2 0.05mg 0.186mg 10%
Zinc 0.23mg 1.34mg 10%
Manganese 0.186mg 8%
Calories 56kcal 220kcal 8%
Choline 7.6mg 47.8mg 7%
Monounsaturated fat 0.028g 2.949g 7%
Calcium 33mg 95mg 6%
Folate 8µg 31µg 6%
Iron 1mg 1.37mg 5%
Magnesium 13mg 32mg 5%
Vitamin A 2µg 35µg 4%
Fructose 3.53g 4%
Vitamin E 0.1mg 0.61mg 3%
Copper 0.107mg 0.089mg 2%
Carbs 13.8g 19.87g 2%
Vitamin K 11µg 8.7µg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 275mg 226mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 9.5g 18.67g N/A
Sugar 7.37g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +59.8%
Contains more ProteinProtein +1127.9%
Contains more FatsFats +3925%
Contains more CarbsCarbs +44%
Contains more OtherOther +264.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -99.5%
Contains more Mono. FatMonounsaturated fat +10432.1%
Contains more Poly. FatPolyunsaturated fat +2036.4%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.