Club sandwich vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between club sandwich and coconut
- Club sandwich has more vitamin B3, selenium, vitamin B12, vitamin B6, and phosphorus; however, coconut is higher in copper and fiber.
- Coconut covers your daily saturated fat needs 133% more than club sandwich.
- Coconut has less cholesterol.
Food varieties used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Nuts, coconut meat, raw.
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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 CalciumCalcium | +578.6% |
| Contains more ZincZinc | +21.8% |
| Contains more PhosphorusPhosphorus | +90.3% |
| Contains more SeleniumSelenium | +145.5% |
| Contains more PotassiumPotassium | +57.5% |
| Contains more IronIron | +77.4% |
| Contains more CopperCopper | +388.8% |
| Contains less SodiumSodium | -96.8% |
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 CVitamin C | +33.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +154.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.6% |
| Contains more Vitamin B2Vitamin B2 | +830% |
| Contains more Vitamin B3Vitamin B3 | +932.4% |
| Contains more Vitamin B5Vitamin B5 | +175.3% |
| Contains more Vitamin B6Vitamin B6 | +448.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4250% |
| Contains more FolateFolate | +19.2% |
| Contains more CholineCholine | +295% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +416.2% |
| Contains more CarbsCarbs | +30.5% |
| Contains more WaterWater | +11.8% |
| Contains more OtherOther | +146.9% |
| Contains more FatsFats | +316% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Mono. FatMonounsaturated fat | +106.9% |
| Contains more Poly. FatPolyunsaturated fat | +413.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 3.109g | 29.698g | 121% |
| Manganese | 1.5mg | 65% | |
| Fats | 8.05g | 33.49g | 39% |
| Copper | 0.089mg | 0.435mg | 38% |
| Fiber | 1.2g | 9g | 31% |
| Vitamin B3 | 5.575mg | 0.54mg | 31% |
| Protein | 17.19g | 3.33g | 28% |
| Selenium | 24.8µg | 10.1µg | 27% |
| Sodium | 630mg | 20mg | 27% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Vitamin B6 | 0.296mg | 0.054mg | 19% |
| Phosphorus | 215mg | 113mg | 15% |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin B2 | 0.186mg | 0.02mg | 13% |
| Iron | 1.37mg | 2.43mg | 13% |
| Vitamin B5 | 0.826mg | 0.3mg | 11% |
| Polyunsaturated fat | 1.88g | 0.366g | 10% |
| Vitamin B1 | 0.172mg | 0.066mg | 9% |
| Calcium | 95mg | 14mg | 8% |
| Vitamin K | 8.7µg | 0.2µg | 7% |
| Calories | 220kcal | 354kcal | 7% |
| Choline | 47.8mg | 12.1mg | 6% |
| Monounsaturated fat | 2.949g | 1.425g | 4% |
| Vitamin A | 35µg | 0µg | 4% |
| Potassium | 226mg | 356mg | 4% |
| Carbs | 19.87g | 15.23g | 2% |
| Zinc | 1.34mg | 1.1mg | 2% |
| Vitamin E | 0.61mg | 0.24mg | 2% |
| Vitamin C | 4.4mg | 3.3mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Folate | 31µg | 26µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 6.23g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 4.68g | 6.23g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
8%
Minerals Daily Need Coverage Score
50%
63%
Comparison summary
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 610mg)
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Club sandwich is lower in Saturated fat (difference - 26.589g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Club sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.