Food vs food · USDA FNDDS 2021–2023
Chicken sandwich vs hamburger
Comparing usual servings (chicken sandwich: 1 sandwich, any size, 140 g; hamburger: 1 hamburger, 145 g), USDA’s figures are higher for chicken sandwich in 25 of the 65 nutrients it reports, and for hamburger in 27. The widest gaps against the Daily Value: more vitamin K (25.9 µg vs 4.78 µg), vitamin E and sodium in chicken sandwich; more vitamin B12 (2.36 µg vs 0.25 µg), zinc and saturated fat in hamburger. Energy: 393 kcal for chicken sandwich, 418 kcal for hamburger. Per 100 g, the figures are higher for chicken sandwich in 28 and for hamburger in 22.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Chicken fillet sandwich, NFS
Serving size 1 sandwich, any size · 140 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 393 kcal | |
| Protein | 17.1 g | |
| Carbohydrates | 38.5 g (more) | |
| Fat | 18.9 g | |
| Alcohol | 0 g | |
| Water | 62.7 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.3 g | 21% |
| Monounsaturated fat | 5.5 g | |
| Polyunsaturated fat | 7.84 g (more) | |
| Cholesterol | 29.4 mg | 10% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | <0.01 g (more) | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.04 g | |
| SFA 16:0 (palmitic) | 2.24 g | |
| SFA 18:0 (stearic) | 1.85 g | |
| MUFA 16:1 (palmitoleic) | 0.16 g | |
| MUFA 18:1 (oleic) | 5.24 g | |
| MUFA 20:1 (gadoleic) | 0.08 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 7.29 g (more) | |
| PUFA 18:3 (linolenic) | 0.48 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.02 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 2.38 g (more) | 9% |
| Sugars | 4.3 g | |
| Vitamins | ||
| Vitamin A | 5.6 µg (more) | 1% |
| Retinol | 4.2 µg (more) | |
| Beta-carotene | 7 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 5.6 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 39.2 µg (more) | |
| Vitamin C | 1.12 mg (more) | 1% |
| Vitamin D | 0.14 µg | 1% |
| Vitamin E | 2.55 mg (more) | 17% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 25.9 µg (more) | 22% |
| Thiamin (B1) | 0.39 mg (more) | 33% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 7.01 mg (more) | 44% |
| Vitamin B6 | 0.31 mg | 18% |
| Folate | 72.8 µg | |
| Folate, DFE | 95.2 µg | 24% |
| Folate, food | 37.8 µg | |
| Folic acid | 33.6 µg (more) | |
| Vitamin B12 | 0.25 µg | 11% |
| Vitamin B12, added | 0 µg | |
| Choline | 45.2 mg | 8% |
| Minerals | ||
| Calcium | 108 mg (more) | 8% |
| Iron | 2.49 mg | 14% |
| Magnesium | 35 mg (more) | 8% |
| Phosphorus | 216 mg (more) | 17% |
| Potassium | 293 mg | 6% |
| Sodium | 799 mg (more) | 35% |
| Zinc | 0.88 mg | 8% |
| Copper | 0.13 mg | 14% |
| Selenium | 30 µg | 54% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Hamburger, NFS
Serving size 1 hamburger · 145 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 418 kcal (more) | |
| Protein | 25.4 g (more) | |
| Carbohydrates | 30 g | |
| Fat | 20.9 g (more) | |
| Alcohol | 0 g | |
| Water | 66.3 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 7.98 g (more) | 40% |
| Monounsaturated fat | 8.38 g (more) | |
| Polyunsaturated fat | 1.62 g | |
| Cholesterol | 71 mg (more) | 24% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.6 g (more) | |
| SFA 16:0 (palmitic) | 4.49 g (more) | |
| SFA 18:0 (stearic) | 2.51 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.59 g (more) | |
| MUFA 18:1 (oleic) | 7.58 g (more) | |
| MUFA 20:1 (gadoleic) | 0.04 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.45 g | |
| PUFA 18:3 (linolenic) | 0.15 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 1.01 g | 4% |
| Sugars | 4.35 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2.9 µg | |
| Vitamin C | 0.72 mg | 1% |
| Vitamin D | 0.15 µg (more) | 1% |
| Vitamin E | 0.16 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.78 µg | 4% |
| Thiamin (B1) | 0.35 mg | 29% |
| Riboflavin (B2) | 0.33 mg (more) | 25% |
| Niacin (B3) | 7 mg | 44% |
| Vitamin B6 | 0.41 mg (more) | 24% |
| Folate | 74 µg (more) | |
| Folate, DFE | 95.7 µg (more) | 24% |
| Folate, food | 42 µg (more) | |
| Folic acid | 31.9 µg | |
| Vitamin B12 | 2.36 µg (more) | 98% |
| Vitamin B12, added | 0 µg | |
| Choline | 71.9 mg (more) | 13% |
| Minerals | ||
| Calcium | 95.7 mg | 7% |
| Iron | 4.1 mg (more) | 23% |
| Magnesium | 30.4 mg | 7% |
| Phosphorus | 207 mg | 17% |
| Potassium | 332 mg (more) | 7% |
| Sodium | 515 mg | 22% |
| Zinc | 4.54 mg (more) | 41% |
| Copper | 0.13 mg | 15% |
| Selenium | 34.5 µg (more) | 63% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Chicken fillet sandwich, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 281 kcal | |
| Protein | 12.2 g | |
| Carbohydrates | 27.5 g (more) | |
| Fat | 13.5 g | |
| Alcohol | 0 g | |
| Water | 44.8 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.07 g | 15% |
| Monounsaturated fat | 3.93 g | |
| Polyunsaturated fat | 5.6 g (more) | |
| Cholesterol | 21 mg | 7% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | <0.01 g (more) | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.03 g | |
| SFA 16:0 (palmitic) | 1.6 g | |
| SFA 18:0 (stearic) | 1.32 g | |
| MUFA 16:1 (palmitoleic) | 0.11 g | |
| MUFA 18:1 (oleic) | 3.74 g | |
| MUFA 20:1 (gadoleic) | 0.06 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 5.21 g (more) | |
| PUFA 18:3 (linolenic) | 0.34 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.02 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 1.7 g (more) | 6% |
| Sugars | 3.07 g (more) | |
| Vitamins | ||
| Vitamin A | 4 µg (more) | <1% |
| Retinol | 3 µg (more) | |
| Beta-carotene | 5 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 4 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 28 µg (more) | |
| Vitamin C | 0.8 mg (more) | 1% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 1.82 mg (more) | 12% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 18.5 µg (more) | 15% |
| Thiamin (B1) | 0.28 mg (more) | 23% |
| Riboflavin (B2) | 0.15 mg | 11% |
| Niacin (B3) | 5.01 mg (more) | 31% |
| Vitamin B6 | 0.22 mg | 13% |
| Folate | 52 µg (more) | |
| Folate, DFE | 68 µg (more) | 17% |
| Folate, food | 27 µg | |
| Folic acid | 24 µg (more) | |
| Vitamin B12 | 0.18 µg | 8% |
| Vitamin B12, added | 0 µg | |
| Choline | 32.3 mg | 6% |
| Minerals | ||
| Calcium | 77 mg (more) | 6% |
| Iron | 1.78 mg | 10% |
| Magnesium | 25 mg (more) | 6% |
| Phosphorus | 154 mg (more) | 12% |
| Potassium | 209 mg | 4% |
| Sodium | 571 mg (more) | 25% |
| Zinc | 0.63 mg | 6% |
| Copper | 0.09 mg | 10% |
| Selenium | 21.4 µg | 39% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Hamburger, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 288 kcal (more) | |
| Protein | 17.5 g (more) | |
| Carbohydrates | 20.7 g | |
| Fat | 14.4 g (more) | |
| Alcohol | 0 g | |
| Water | 45.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.5 g (more) | 28% |
| Monounsaturated fat | 5.78 g (more) | |
| Polyunsaturated fat | 1.12 g | |
| Cholesterol | 49 mg (more) | 16% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.41 g (more) | |
| SFA 16:0 (palmitic) | 3.1 g (more) | |
| SFA 18:0 (stearic) | 1.73 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.41 g (more) | |
| MUFA 18:1 (oleic) | 5.23 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1 g | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.7 g | 2% |
| Sugars | 3 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2 µg | |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.3 µg | 3% |
| Thiamin (B1) | 0.24 mg | 20% |
| Riboflavin (B2) | 0.22 mg (more) | 17% |
| Niacin (B3) | 4.83 mg | 30% |
| Vitamin B6 | 0.28 mg (more) | 16% |
| Folate | 51 µg | |
| Folate, DFE | 66 µg | 16% |
| Folate, food | 29 µg (more) | |
| Folic acid | 22 µg | |
| Vitamin B12 | 1.63 µg (more) | 68% |
| Vitamin B12, added | 0 µg | |
| Choline | 49.6 mg (more) | 9% |
| Minerals | ||
| Calcium | 66 mg | 5% |
| Iron | 2.83 mg (more) | 16% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 143 mg | 11% |
| Potassium | 229 mg (more) | 5% |
| Sodium | 355 mg | 15% |
| Zinc | 3.13 mg (more) | 28% |
| Copper | 0.09 mg | 10% |
| Selenium | 23.8 µg (more) | 43% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Chicken sandwich is FNDDS’s “Chicken fillet sandwich, NFS” and hamburger is “Hamburger, NFS”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.