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  6. Mackerel vs. Club sandwich

Mackerel vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between mackerel and club sandwich

  • Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin E, and choline; however, club sandwich is richer in vitamin B3 and vitamin B1.
  • Mackerel's daily need coverage for vitamin B12 is 480% higher.
  • Mackerel has 201 times more vitamin D than club sandwich. While mackerel has 1006IU of vitamin D, club sandwich has only 5IU.
  • Club sandwich has less sodium.

The food types used in this comparison are Fish, mackerel, salted and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +130.1%
Contains more CopperCopper +12.4%
Contains more PhosphorusPhosphorus +18.1%
Contains more SeleniumSelenium +196%
Contains more CalciumCalcium +43.9%
Contains more ZincZinc +21.8%
Contains less SodiumSodium -85.8%
~equal in Iron ~1.37mg
~equal in Manganese ~mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 +34.3%
Contains more Vitamin EVitamin E +290.2%
Contains more Vitamin DVitamin D +25100%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin B12Vitamin B12 +2453.2%
Contains more CholineCholine +112.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +760%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin KVitamin K +11.5%
Contains more FolateFolate +106.7%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Mackerel Club sandwich DV% diff.
Vitamin B12 12µg 0.47µg 480%
Sodium 4450mg 630mg 166%
Vitamin D 25.2µg 0.1µg 126%
Vitamin D 1006IU 5IU 125%
Selenium 73.4µg 24.8µg 88%
Polyunsaturated fat 6.21g 1.88g 29%
Fats 25.1g 8.05g 26%
Saturated fat 7.148g 3.109g 18%
Vitamin B5 0.826mg 17%
Cholesterol 95mg 46mg 16%
Vitamin B3 3.3mg 5.575mg 14%
Vitamin B1 0.02mg 0.172mg 13%
Monounsaturated fat 8.32g 2.949g 13%
Vitamin E 2.38mg 0.61mg 12%
Choline 101.6mg 47.8mg 10%
Potassium 520mg 226mg 9%
Vitamin B6 0.41mg 0.296mg 9%
Magnesium 60mg 32mg 7%
Carbs 0g 19.87g 7%
Phosphorus 254mg 215mg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Folate 15µg 31µg 4%
Calories 305kcal 220kcal 4%
Protein 18.5g 17.19g 3%
Calcium 66mg 95mg 3%
Zinc 1.1mg 1.34mg 2%
Vitamin A 47µg 35µg 1%
Vitamin K 7.8µg 8.7µg 1%
Copper 0.1mg 0.089mg 1%
Net carbs 0g 18.67g N/A
Iron 1.4mg 1.37mg 0%
Sugar 0g 4.68g N/A
Vitamin B2 0.19mg 0.186mg 0%
Trans fat 0.071g N/A
Omega-3 - EPA 1.619g 0.004g N/A
Omega-3 - DHA 2.965g 0.007g N/A
Omega-3 - DPA 0.391g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 FatsFats +211.8%
Contains more OtherOther +465.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.1%
~equal in Protein ~17.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 more Mono. FatMonounsaturated fat +182.1%
Contains more Poly. FatPolyunsaturated fat +230.3%
Contains less Sat. FatSaturated fat -56.5%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.