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  6. Salmon raw vs. Club sandwich

Salmon raw vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between salmon raw and club sandwich?

  • Salmon raw is higher in vitamin B12, vitamin B6, selenium, copper, vitamin B5, vitamin B2, and vitamin B3, yet club sandwich is higher in calcium.
  • Salmon raw's daily need coverage for vitamin B12 is 113% more.
  • Salmon raw has 3 times more copper than club sandwich. While salmon raw has 0.25mg of copper, club sandwich has only 0.089mg.
  • The amount of saturated fat in salmon raw is lower.

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

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +116.8%
Contains more CopperCopper +180.9%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +47.2%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +691.7%
Contains more IronIron +71.3%
Contains more ZincZinc +109.4%
~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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 B1Vitamin B1 +31.4%
Contains more Vitamin B2Vitamin B2 +104.3%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin B12Vitamin B12 +576.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +191.7%
Contains more FolateFolate +24%

All nutrients comparison - raw data values

Nutrient Salmon raw Club sandwich DV% diff.
Vitamin B12 3.18µg 0.47µg 113%
Vitamin B6 0.818mg 0.296mg 40%
Sodium 44mg 630mg 25%
Selenium 36.5µg 24.8µg 21%
Copper 0.25mg 0.089mg 18%
Vitamin B5 1.664mg 0.826mg 17%
Vitamin B2 0.38mg 0.186mg 15%
Vitamin B3 7.86mg 5.575mg 14%
Saturated fat 0.981g 3.109g 10%
Choline 47.8mg 9%
Potassium 490mg 226mg 8%
Calcium 12mg 95mg 8%
Iron 0.8mg 1.37mg 7%
Vitamin K 8.7µg 7%
Carbs 0g 19.87g 7%
Zinc 0.64mg 1.34mg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Protein 19.84g 17.19g 5%
Vitamin B1 0.226mg 0.172mg 5%
Polyunsaturated fat 2.539g 1.88g 4%
Calories 142kcal 220kcal 4%
Vitamin E 0.61mg 4%
Fats 6.34g 8.05g 3%
Vitamin A 12µg 35µg 3%
Cholesterol 55mg 46mg 3%
Folate 25µg 31µg 2%
Phosphorus 200mg 215mg 2%
Monounsaturated fat 2.103g 2.949g 2%
Vitamin D 0.1µg 1%
Manganese 0.016mg 1%
Vitamin D 5IU 1%
Magnesium 29mg 32mg 1%
Net carbs 0g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0.004g N/A
Omega-3 - DHA 1.115g 0.007g N/A
Omega-3 - DPA 0.287g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +15.4%
Contains more WaterWater +30.4%
Contains more OtherOther +124.5%
Contains more FatsFats +27%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -68.4%
Contains more Poly. FatPolyunsaturated fat +35.1%
Contains more Mono. FatMonounsaturated fat +40.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.