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  6. Mackerel vs. Club sandwich

Mackerel vs. Club sandwich — In-Depth Nutrition Comparison

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How are mackerel and club sandwich different?

  • Mackerel is richer in vitamin B12, selenium, vitamin B2, magnesium, vitamin B6, phosphorus, and vitamin B3, while club sandwich is higher in calcium.
  • Mackerel covers your daily need for vitamin B12, 772% more than club sandwich.
  • Mackerel contains 3 times more magnesium than club sandwich. Mackerel contains 97mg of magnesium, while club sandwich contains 32mg.
  • Club sandwich is lower in cholesterol.

Fish, mackerel, Atlantic, cooked, dry heat and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Mackerel vs Club sandwich infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +203.1%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +14.6%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +108.1%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +42.6%
~equal in Copper ~0.089mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +54.3%
Contains more Vitamin B2Vitamin B2 +121.5%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more Vitamin B12Vitamin B12 +3942.6%
Contains more Vitamin CVitamin C +1000%
Contains more FolateFolate +1450%
~equal in Vitamin B1 ~0.172mg

All nutrients comparison - raw data values

Nutrient Mackerel Club sandwich DV% diff.
Vitamin B12 19µg 0.47µg 772%
Selenium 51.6µg 24.8µg 49%
Sodium 83mg 630mg 24%
Vitamin B2 0.412mg 0.186mg 17%
Polyunsaturated fat 4.3g 1.88g 16%
Fats 17.81g 8.05g 15%
Magnesium 97mg 32mg 15%
Protein 23.85g 17.19g 13%
Vitamin B6 0.46mg 0.296mg 13%
Cholesterol 75mg 46mg 10%
Monounsaturated fat 7.006g 2.949g 10%
Choline 47.8mg 9%
Phosphorus 278mg 215mg 9%
Vitamin B3 6.85mg 5.575mg 8%
Calcium 15mg 95mg 8%
Vitamin K 8.7µg 7%
Folate 2µg 31µg 7%
Carbs 0g 19.87g 7%
Saturated fat 4.176g 3.109g 5%
Potassium 401mg 226mg 5%
Fiber 0g 1.2g 5%
Zinc 0.94mg 1.34mg 4%
Vitamin E 0.61mg 4%
Vitamin C 0.4mg 4.4mg 4%
Vitamin B5 0.99mg 0.826mg 3%
Iron 1.57mg 1.37mg 3%
Calories 262kcal 220kcal 2%
Vitamin A 54µg 35µg 2%
Vitamin B1 0.159mg 0.172mg 1%
Manganese 0.02mg 1%
Vitamin D 0.1µg 1%
Copper 0.094mg 0.089mg 1%
Vitamin D 5IU 1%
Net carbs 0g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0.004g N/A
Omega-3 - DHA 0.699g 0.007g N/A
Omega-3 - DPA 0.106g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 ProteinProtein +38.7%
Contains more FatsFats +121.2%
Contains more OtherOther +113.9%
Contains more CarbsCarbs +∞%
~equal in Water ~52.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +137.6%
Contains more Poly. FatPolyunsaturated fat +128.7%
Contains less Sat. FatSaturated fat -25.6%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.