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Club sandwich vs. Horned melon — In-Depth Nutrition Comparison

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Important differences between club sandwich and horned melon

  • Club sandwich has more vitamin B3, phosphorus, vitamin B6, vitamin B2, vitamin B5, vitamin B1, calcium, zinc, and copper than horned melon.
  • Club sandwich's daily need coverage for vitamin B3 is 31% more.
  • Club sandwich contains 315 times more sodium than horned melon. Club sandwich contains 630mg of sodium, while horned melon contains 2mg.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Horned melon (Kiwano).

Infographic

Club sandwich vs Horned melon 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 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more CalciumCalcium +630.8%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +21.2%
Contains more CopperCopper +345%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +481.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +25%
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 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +588%
Contains more Vitamin B2Vitamin B2 +1140%
Contains more Vitamin B3Vitamin B3 +886.7%
Contains more Vitamin B5Vitamin B5 +351.4%
Contains more Vitamin B6Vitamin B6 +369.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +20.5%

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% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +865.7%
Contains more FatsFats +538.9%
Contains more CarbsCarbs +162.8%
Contains more OtherOther +451.2%
Contains more WaterWater +69.4%

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 Horned melon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Horned melon DV% diff.
Selenium 24.8µg 45%
Vitamin B3 5.575mg 0.565mg 31%
Protein 17.19g 1.78g 31%
Sodium 630mg 2mg 27%
Phosphorus 215mg 37mg 25%
Vitamin B12 0.47µg 20%
Vitamin B6 0.296mg 0.063mg 18%
Cholesterol 46mg 15%
Saturated fat 3.109g 14%
Vitamin B2 0.186mg 0.015mg 13%
Polyunsaturated fat 1.88g 13%
Vitamin B5 0.826mg 0.183mg 13%
Vitamin B1 0.172mg 0.025mg 12%
Fats 8.05g 1.26g 10%
Calories 220kcal 44kcal 9%
Choline 47.8mg 9%
Zinc 1.34mg 0.48mg 8%
Calcium 95mg 13mg 8%
Copper 0.089mg 0.02mg 8%
Monounsaturated fat 2.949g 7%
Vitamin K 8.7µg 7%
Folate 31µg 3µg 7%
Fiber 1.2g 5%
Vitamin E 0.61mg 4%
Carbs 19.87g 7.56g 4%
Vitamin A 35µg 7µg 3%
Iron 1.37mg 1.13mg 3%
Potassium 226mg 123mg 3%
Manganese 0.039mg 2%
Magnesium 32mg 40mg 2%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Vitamin C 4.4mg 5.3mg 1%
Net carbs 18.67g 7.56g N/A
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Horned melon
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
5%
Horned melon
Minerals Daily Need Coverage Score
50%
Club sandwich
13%
Horned melon

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 3.109g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 48)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.