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  6. Club sandwich vs. Pumpkin

Club sandwich vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and pumpkin

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and vitamin B5, while pumpkin has more vitamin A.
  • Pumpkin covers your daily need for vitamin A, 163% more than club sandwich.
  • The amount of cholesterol in pumpkin 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 Pumpkin, raw.

Infographic

Club sandwich vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +352.4%
Contains more IronIron +71.3%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +388.6%
Contains more SeleniumSelenium +8166.7%
Contains more PotassiumPotassium +50.4%
Contains more CopperCopper +42.7%
Contains less SodiumSodium -99.8%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +829.2%
Contains more Vitamin B5Vitamin B5 +177.2%
Contains more Vitamin B6Vitamin B6 +385.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +690.9%
Contains more FolateFolate +93.8%
Contains more CholineCholine +482.9%
Contains more Vitamin CVitamin C +104.5%
Contains more Vitamin AVitamin A +1117.1%
Contains more Vitamin EVitamin E +73.8%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1619%
Contains more FatsFats +7950%
Contains more CarbsCarbs +205.7%
Contains more OtherOther +196.3%
Contains more WaterWater +74.4%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +22584.6%
Contains more Poly. FatPolyunsaturated fat +37500%
Contains less Sat. FatSaturated fat -98.3%

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 Pumpkin
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 Pumpkin DV% diff.
Selenium 24.8µg 0.3µg 45%
Vitamin A 35µg 426µg 43%
Protein 17.19g 1g 32%
Vitamin B3 5.575mg 0.6mg 31%
Sodium 630mg 1mg 27%
Phosphorus 215mg 44mg 24%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.061mg 18%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.052g 14%
Polyunsaturated fat 1.88g 0.005g 13%
Fats 8.05g 0.1g 12%
Vitamin B5 0.826mg 0.298mg 11%
Calories 220kcal 26kcal 10%
Vitamin B1 0.172mg 0.05mg 10%
Zinc 1.34mg 0.32mg 9%
Iron 1.37mg 0.8mg 7%
Calcium 95mg 21mg 7%
Choline 47.8mg 8.2mg 7%
Monounsaturated fat 2.949g 0.013g 7%
Vitamin K 8.7µg 1.1µg 6%
Vitamin B2 0.186mg 0.11mg 6%
Manganese 0.125mg 5%
Magnesium 32mg 12mg 5%
Vitamin C 4.4mg 9mg 5%
Copper 0.089mg 0.127mg 4%
Folate 31µg 16µg 4%
Carbs 19.87g 6.5g 4%
Fiber 1.2g 0.5g 3%
Potassium 226mg 340mg 3%
Vitamin E 0.61mg 1.06mg 3%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 6g N/A
Sugar 4.68g 2.76g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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 Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Pumpkin
Minerals Daily Need Coverage Score
50%
Club sandwich
16%
Pumpkin

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.92g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 629mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 3.057g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 52)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.2)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.