Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Club sandwich

Dried fruit vs. Club sandwich — In-Depth Nutrition Comparison

Compare

Summary of differences between dried fruit and club sandwich

  • Dried fruit has more vitamin A, copper, potassium, vitamin E, and fiber, while club sandwich has more selenium, phosphorus, vitamin B12, and vitamin B3.
  • Dried fruit covers your daily need for vitamin A, 65% more than club sandwich.
  • Dried fruit contains 7 times more vitamin E than club sandwich. While dried fruit contains 4.33mg of vitamin E, club sandwich contains only 0.61mg.
  • The amount of sodium in dried fruit is lower.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +414.2%
Contains more IronIron +94.2%
Contains more CopperCopper +285.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +72.7%
Contains more ZincZinc +243.6%
Contains more PhosphorusPhosphorus +202.8%
Contains more SeleniumSelenium +1027.3%
~equal in Magnesium ~32mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +414.3%
Contains more Vitamin EVitamin E +609.8%
Contains more Vitamin CVitamin C +340%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +151.4%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B5Vitamin B5 +60.1%
Contains more Vitamin B6Vitamin B6 +107%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +180.6%
Contains more FolateFolate +210%
Contains more CholineCholine +243.9%

All nutrients comparison - raw data values

Nutrient Dried fruit Club sandwich DV% diff.
Selenium 2.2µg 24.8µg 41%
Potassium 1162mg 226mg 28%
Protein 3.39g 17.19g 28%
Copper 0.343mg 0.089mg 28%
Sodium 10mg 630mg 27%
Vitamin E 4.33mg 0.61mg 25%
Fiber 7.3g 1.2g 24%
Phosphorus 71mg 215mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin B3 2.589mg 5.575mg 19%
Iron 2.66mg 1.37mg 16%
Fructose 12.47g 16%
Vitamin A 180µg 35µg 16%
Cholesterol 0mg 46mg 15%
Carbs 62.64g 19.87g 14%
Saturated fat 0.017g 3.109g 14%
Vitamin B1 0.015mg 0.172mg 13%
Polyunsaturated fat 0.074g 1.88g 12%
Vitamin B6 0.143mg 0.296mg 12%
Fats 0.51g 8.05g 12%
Manganese 0.235mg 10%
Vitamin B2 0.074mg 0.186mg 9%
Zinc 0.39mg 1.34mg 9%
Monounsaturated fat 0.074g 2.949g 7%
Choline 13.9mg 47.8mg 6%
Vitamin B5 0.516mg 0.826mg 6%
Folate 10µg 31µg 5%
Vitamin K 3.1µg 8.7µg 5%
Calcium 55mg 95mg 4%
Vitamin C 1mg 4.4mg 4%
Calories 241kcal 220kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 55.34g 18.67g N/A
Magnesium 32mg 32mg 0%
Sugar 53.44g 4.68g N/A
Starch 0.35g 0%
Trans fat 0.071g N/A
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 CarbsCarbs +215.2%
Contains more ProteinProtein +407.1%
Contains more FatsFats +1478.4%
Contains more WaterWater +70%
~equal in Other ~2.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +3885.1%
Contains more Poly. FatPolyunsaturated fat +2440.5%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Club sandwich
Club sandwich vs Ravioli
Ravioli
Club sandwich
Club sandwich vs Lasagne
Lasagne
Club sandwich
Club sandwich vs Fettuccine
Fettuccine

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.