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  6. Club sandwich vs. Chayote

Club sandwich vs. Chayote — In-Depth Nutrition Comparison

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Significant differences between club sandwich and chayote

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and iron; however, chayote is richer in folate.
  • Club sandwich covers your daily selenium needs 45% more than chayote.
  • Chayote contains less cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Chayote, fruit, raw.

Infographic

Club sandwich vs Chayote 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +458.8%
Contains more PotassiumPotassium +80.8%
Contains more IronIron +302.9%
Contains more ZincZinc +81.1%
Contains more PhosphorusPhosphorus +1094.4%
Contains more SeleniumSelenium +12300%
Contains more CopperCopper +38.2%
Contains less SodiumSodium -99.7%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +588%
Contains more Vitamin B2Vitamin B2 +541.4%
Contains more Vitamin B3Vitamin B3 +1086.2%
Contains more Vitamin B5Vitamin B5 +231.7%
Contains more Vitamin B6Vitamin B6 +289.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +112.2%
Contains more CholineCholine +419.6%
Contains more Vitamin CVitamin C +75%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Club sandwich Chayote DV% diff.
Selenium 24.8µg 0.2µg 45%
Protein 17.19g 0.82g 33%
Vitamin B3 5.575mg 0.47mg 32%
Phosphorus 215mg 18mg 28%
Sodium 630mg 2mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.076mg 17%
Folate 31µg 93µg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.028g 14%
Iron 1.37mg 0.34mg 13%
Vitamin B2 0.186mg 0.029mg 12%
Fats 8.05g 0.13g 12%
Polyunsaturated fat 1.88g 0.057g 12%
Vitamin B5 0.826mg 0.249mg 12%
Vitamin B1 0.172mg 0.025mg 12%
Calories 220kcal 19kcal 10%
Calcium 95mg 17mg 8%
Manganese 0.189mg 8%
Choline 47.8mg 9.2mg 7%
Monounsaturated fat 2.949g 0.01g 7%
Carbs 19.87g 4.51g 5%
Magnesium 32mg 12mg 5%
Zinc 1.34mg 0.74mg 5%
Copper 0.089mg 0.123mg 4%
Vitamin K 8.7µg 4.1µg 4%
Vitamin A 35µg 0µg 4%
Vitamin C 4.4mg 7.7mg 4%
Potassium 226mg 125mg 3%
Vitamin E 0.61mg 0.12mg 3%
Fiber 1.2g 1.7g 2%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 2.81g N/A
Sugar 4.68g 1.66g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +1996.3%
Contains more FatsFats +6092.3%
Contains more CarbsCarbs +340.6%
Contains more OtherOther +690%
Contains more WaterWater +79.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +29390%
Contains more Poly. FatPolyunsaturated fat +3198.2%
Contains less Sat. FatSaturated fat -99.1%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients
  2. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.