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Club sandwich vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and heart of palm

  • Club sandwich has more selenium, vitamin B3, and vitamin B12, while heart of palm has more copper, potassium, vitamin B6, and zinc.
  • Heart of palm covers your daily need for copper, 62% more than club sandwich.
  • The amount of cholesterol in heart of palm is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Hearts of palm, raw.

Infographic

Club sandwich vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +427.8%
Contains more PhosphorusPhosphorus +53.6%
Contains more SeleniumSelenium +3442.9%
Contains more PotassiumPotassium +699.1%
Contains more IronIron +23.4%
Contains more CopperCopper +623.6%
Contains more ZincZinc +178.4%
Contains less SodiumSodium -97.8%
~equal in Manganese ~mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B3Vitamin B3 +519.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +81.8%
Contains more Vitamin B6Vitamin B6 +173.6%
~equal in Vitamin B2 ~0.18mg

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +536.7%
Contains more FatsFats +3925%
Contains more OtherOther +19.1%
Contains more CarbsCarbs +28.9%
Contains more WaterWater +32.3%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +58880%
Contains more Poly. FatPolyunsaturated fat +2012.4%
Contains less Sat. FatSaturated fat -98.5%

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 Heart of palm
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Heart of palm DV% diff.
Copper 0.089mg 0.644mg 62%
Potassium 226mg 1806mg 46%
Selenium 24.8µg 0.7µg 44%
Vitamin B6 0.296mg 0.81mg 40%
Vitamin B3 5.575mg 0.9mg 29%
Protein 17.19g 2.7g 29%
Sodium 630mg 14mg 27%
Zinc 1.34mg 3.73mg 22%
Vitamin B12 0.47µg 0µg 20%
Vitamin B5 0.826mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.046g 14%
Fats 8.05g 0.2g 12%
Polyunsaturated fat 1.88g 0.089g 12%
Phosphorus 215mg 140mg 11%
Vitamin B1 0.172mg 0.05mg 10%
Choline 47.8mg 0mg 9%
Calcium 95mg 18mg 8%
Monounsaturated fat 2.949g 0.005g 7%
Vitamin K 8.7µg 0µg 7%
Magnesium 32mg 10mg 5%
Calories 220kcal 115kcal 5%
Iron 1.37mg 1.69mg 4%
Vitamin A 35µg 3µg 4%
Vitamin C 4.4mg 8mg 4%
Folate 31µg 24µg 2%
Carbs 19.87g 25.61g 2%
Vitamin E 0.61mg 0.5mg 1%
Vitamin D 0.1µg 0µg 1%
Fiber 1.2g 1.5g 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 24.11g N/A
Sugar 4.68g 17.16g N/A
Vitamin B2 0.186mg 0.18mg 0%
Trans fat 0.071g 0g N/A
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 Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
50%
Club sandwich
62%
Heart of palm

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 616mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 3.063g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 12.48g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.