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Club sandwich vs. Coconut milk — In-Depth Nutrition Comparison

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How are club sandwich and coconut milk different?

  • Club sandwich is richer in selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, and vitamin B2, while coconut milk is higher in copper.
  • Coconut milk covers your daily need for saturated fat, 90% more than club sandwich.
  • Coconut milk is lower in cholesterol.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

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Club sandwich vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +493.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +115%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +19.7%
Contains more CopperCopper +198.9%
Contains less SodiumSodium -97.6%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +306.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +561.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +633.6%
Contains more Vitamin B5Vitamin B5 +351.4%
Contains more Vitamin B6Vitamin B6 +797%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +93.8%
Contains more CholineCholine +462.4%

All nutrients comparison - raw data values

Nutrient Club sandwich Coconut milk DV% diff.
Saturated fat 3.109g 21.14g 82%
Manganese 0.916mg 40%
Selenium 24.8µg 6.2µg 34%
Vitamin B3 5.575mg 0.76mg 30%
Protein 17.19g 2.29g 30%
Sodium 630mg 15mg 27%
Fats 8.05g 23.84g 24%
Vitamin B6 0.296mg 0.033mg 20%
Vitamin B12 0.47µg 0µg 20%
Copper 0.089mg 0.266mg 20%
Phosphorus 215mg 100mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B2 0.186mg 0mg 14%
Vitamin B5 0.826mg 0.183mg 13%
Vitamin B1 0.172mg 0.026mg 12%
Polyunsaturated fat 1.88g 0.261g 11%
Calcium 95mg 16mg 8%
Vitamin K 8.7µg 0.1µg 7%
Choline 47.8mg 8.5mg 7%
Zinc 1.34mg 0.67mg 6%
Monounsaturated fat 2.949g 1.014g 5%
Carbs 19.87g 5.54g 5%
Vitamin A 35µg 0µg 4%
Fiber 1.2g 2.2g 4%
Folate 31µg 16µg 4%
Iron 1.37mg 1.64mg 3%
Vitamin E 0.61mg 0.15mg 3%
Vitamin C 4.4mg 2.8mg 2%
Calories 220kcal 230kcal 1%
Vitamin D 0.1µg 0µg 1%
Potassium 226mg 263mg 1%
Magnesium 32mg 37mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 3.34g N/A
Sugar 4.68g 3.34g N/A
Trans fat 0.071g N/A
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +650.7%
Contains more CarbsCarbs +258.7%
Contains more OtherOther +233.8%
Contains more FatsFats +196.1%
Contains more WaterWater +28.8%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +190.8%
Contains more Poly. FatPolyunsaturated fat +620.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.