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Fruit salad vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between fruit salad and club sandwich

  • Fruit salad contains less vitamin B3, phosphorus, vitamin B6, vitamin B12, vitamin B5, iron, and vitamin B1 than club sandwich.
  • Daily need coverage for vitamin B3 for club sandwich is 33% higher.
  • Fruit salad is lower in sodium.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +763.6%
Contains more PotassiumPotassium +94.8%
Contains more IronIron +448%
Contains more CopperCopper +78%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +1435.7%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 CVitamin C +33.3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1463.6%
Contains more Vitamin B2Vitamin B2 +1228.6%
Contains more Vitamin B3Vitamin B3 +1466%
Contains more Vitamin B5Vitamin B5 +1458.5%
Contains more Vitamin B6Vitamin B6 +996.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +933.3%

All nutrients comparison - raw data values

Nutrient Fruit salad Club sandwich DV% diff.
Selenium 24.8µg 45%
Vitamin B3 0.356mg 5.575mg 33%
Protein 0.51g 17.19g 33%
Phosphorus 14mg 215mg 29%
Sodium 5mg 630mg 27%
Vitamin B6 0.027mg 0.296mg 21%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Vitamin B5 0.053mg 0.826mg 15%
Saturated fat 0.004g 3.109g 14%
Iron 0.25mg 1.37mg 14%
Vitamin B1 0.011mg 0.172mg 13%
Vitamin B2 0.014mg 0.186mg 13%
Fats 0.03g 8.05g 12%
Polyunsaturated fat 0.011g 1.88g 12%
Zinc 0.14mg 1.34mg 11%
Calories 50kcal 220kcal 9%
Choline 47.8mg 9%
Calcium 11mg 95mg 8%
Folate 3µg 31µg 7%
Manganese 0.151mg 7%
Monounsaturated fat 0.005g 2.949g 7%
Vitamin K 8.7µg 7%
Magnesium 8mg 32mg 6%
Vitamin E 0.61mg 4%
Copper 0.05mg 0.089mg 4%
Potassium 116mg 226mg 3%
Carbs 13.05g 19.87g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 30µg 35µg 1%
Fiber 1g 1.2g 1%
Vitamin D 0IU 5IU 1%
Vitamin C 3.3mg 4.4mg 1%
Net carbs 12.05g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 WaterWater +64%
Contains more ProteinProtein +3270.6%
Contains more FatsFats +26733.3%
Contains more CarbsCarbs +52.3%
Contains more OtherOther +811.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.9%
Contains more Mono. FatMonounsaturated fat +58880%
Contains more Poly. FatPolyunsaturated fat +16990.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.