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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.

Infographic

Club sandwich vs Coconut 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 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
~equal in Magnesium ~32mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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
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
3% 33% 15% 47%
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
94% 5%
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.
Club sandwich Coconut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Coconut 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?

ok
ok
is better in case of low diet
Club sandwich Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Club sandwich
8%
Coconut
Minerals Daily Need Coverage Score
50%
Club sandwich
63%
Coconut

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 610mg)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 26.589g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.