Sardines vs. Club sandwich — In-Depth Nutrition Comparison
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How are sardines and club sandwich different?
- Sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, calcium, iron, and copper; however, club sandwich is richer in vitamin B6.
- Daily need coverage for vitamin B12 for sardines is 353% higher.
- Sardines contain 39 times more vitamin D than club sandwich. While sardines contain 193IU of vitamin D, club sandwich contains only 5IU.
- Club sandwich has less cholesterol.
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +21.9% |
| Contains more CalciumCalcium | +302.1% |
| Contains more PotassiumPotassium | +75.7% |
| Contains more IronIron | +113.1% |
| Contains more CopperCopper | +109% |
| Contains more PhosphorusPhosphorus | +127.9% |
| Contains less SodiumSodium | -51.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +112.5% |
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.
| Contains more Vitamin EVitamin E | +234.4% |
| Contains more Vitamin DVitamin D | +4700% |
| Contains more Vitamin B2Vitamin B2 | +22% |
| Contains more Vitamin B12Vitamin B12 | +1802.1% |
| Contains more CholineCholine | +56.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +115% |
| Contains more Vitamin B5Vitamin B5 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +77.2% |
| Contains more Vitamin KVitamin K | +234.6% |
| Contains more FolateFolate | +210% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.47µg | 353% |
| Selenium | 52.7µg | 24.8µg | 51% |
| Phosphorus | 490mg | 215mg | 39% |
| Cholesterol | 142mg | 46mg | 32% |
| Calcium | 382mg | 95mg | 29% |
| Vitamin D | 4.8µg | 0.1µg | 24% |
| Vitamin D | 193IU | 5IU | 24% |
| Polyunsaturated fat | 5.148g | 1.88g | 22% |
| Iron | 2.92mg | 1.37mg | 19% |
| Protein | 24.62g | 17.19g | 15% |
| Sodium | 307mg | 630mg | 14% |
| Copper | 0.186mg | 0.089mg | 11% |
| Vitamin E | 2.04mg | 0.61mg | 10% |
| Vitamin B6 | 0.167mg | 0.296mg | 10% |
| Vitamin B1 | 0.08mg | 0.172mg | 8% |
| Carbs | 0g | 19.87g | 7% |
| Saturated fat | 1.528g | 3.109g | 7% |
| Manganese | 0.108mg | 5% | |
| Vitamin K | 2.6µg | 8.7µg | 5% |
| Choline | 75mg | 47.8mg | 5% |
| Folate | 10µg | 31µg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Potassium | 397mg | 226mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Fats | 11.45g | 8.05g | 5% |
| Vitamin B5 | 0.642mg | 0.826mg | 4% |
| Vitamin B2 | 0.227mg | 0.186mg | 3% |
| Monounsaturated fat | 3.869g | 2.949g | 2% |
| Magnesium | 39mg | 32mg | 2% |
| Vitamin B3 | 5.245mg | 5.575mg | 2% |
| Calories | 208kcal | 220kcal | 1% |
| Net carbs | 0g | 18.67g | N/A |
| Sugar | 0g | 4.68g | N/A |
| Zinc | 1.31mg | 1.34mg | 0% |
| Vitamin A | 32µg | 35µg | 0% |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | 0.004g | N/A |
| Omega-3 - DHA | 0.509g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +43.2% |
| Contains more FatsFats | +42.2% |
| Contains more WaterWater | +13.5% |
| Contains more OtherOther | +82.3% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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 | -50.9% |
| Contains more Mono. FatMonounsaturated fat | +31.2% |
| Contains more Poly. FatPolyunsaturated fat | +173.8% |
