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Club sandwich vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and jackfruit

  • Club sandwich has more vitamin B3, phosphorus, vitamin B12, iron, vitamin B5, and zinc; however, jackfruit is higher in vitamin C.
  • Club sandwich covers your daily vitamin B3 needs 29% more than jackfruit.
  • Jackfruit 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 Jackfruit, raw.

Infographic

Club sandwich vs Jackfruit infographic
Infographic link

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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more CalciumCalcium +295.8%
Contains more IronIron +495.7%
Contains more CopperCopper +17.1%
Contains more ZincZinc +930.8%
Contains more PhosphorusPhosphorus +923.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +98.2%
Contains less SodiumSodium -99.7%
~equal in Magnesium ~29mg

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +79.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +63.8%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +506%
Contains more Vitamin B5Vitamin B5 +251.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +211.4%
Contains more Vitamin B6Vitamin B6 +11.1%

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% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +899.4%
Contains more FatsFats +1157.8%
Contains more OtherOther +154.8%
Contains more CarbsCarbs +17%
Contains more WaterWater +39.9%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +1802.6%
Contains more Poly. FatPolyunsaturated fat +1900%
Contains less Sat. FatSaturated fat -93.7%

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 Jackfruit
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Jackfruit DV% diff.
Selenium 24.8µg 45%
Protein 17.19g 1.72g 31%
Vitamin B3 5.575mg 0.92mg 29%
Phosphorus 215mg 21mg 28%
Sodium 630mg 2mg 27%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 0.23mg 14%
Saturated fat 3.109g 0.195g 13%
Polyunsaturated fat 1.88g 0.094g 12%
Vitamin B5 0.826mg 0.235mg 12%
Zinc 1.34mg 0.13mg 11%
Fructose 9.19g 11%
Fats 8.05g 0.64g 11%
Vitamin C 4.4mg 13.7mg 10%
Vitamin B2 0.186mg 0.055mg 10%
Choline 47.8mg 9%
Calcium 95mg 24mg 7%
Potassium 226mg 448mg 7%
Monounsaturated fat 2.949g 0.155g 7%
Vitamin K 8.7µg 7%
Vitamin B1 0.172mg 0.105mg 6%
Calories 220kcal 95kcal 6%
Vitamin A 35µg 5µg 3%
Vitamin B6 0.296mg 0.329mg 3%
Manganese 0.043mg 2%
Vitamin E 0.61mg 0.34mg 2%
Folate 31µg 24µg 2%
Starch 1.47g 1%
Copper 0.089mg 0.076mg 1%
Fiber 1.2g 1.5g 1%
Magnesium 32mg 29mg 1%
Vitamin D 5IU 1%
Carbs 19.87g 23.25g 1%
Vitamin D 0.1µg 1%
Net carbs 18.67g 21.75g N/A
Sugar 4.68g 19.08g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.079g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Jackfruit
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
17%
Jackfruit
Minerals Daily Need Coverage Score
50%
Club sandwich
12%
Jackfruit

Comparison summary

Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 2.914g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 14.4g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 75)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.5)
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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.