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  6. Coconut oil vs. Club sandwich

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

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How are coconut oil and club sandwich different?

  • Club sandwich is higher than coconut oil in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, vitamin B5, and iron.
  • Coconut oil covers your daily need for saturated fat, 397% more than club sandwich.
  • Club sandwich is lower in saturated fat.

Oil, coconut and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Coconut oil vs Club sandwich 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +9400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2640%
Contains more CopperCopper +∞%
Contains more ZincZinc +6600%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +454.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1350%
Contains more FolateFolate +∞%
Contains more CholineCholine +15833.3%

All nutrients comparison - raw data values

Nutrient Coconut oil Club sandwich DV% diff.
Saturated fat 82.475g 3.109g 361%
Fats 99.06g 8.05g 140%
Selenium 0µg 24.8µg 45%
Vitamin B3 0mg 5.575mg 35%
Calories 892kcal 220kcal 34%
Protein 0g 17.19g 34%
Phosphorus 0mg 215mg 31%
Sodium 0mg 630mg 27%
Vitamin B6 0mg 0.296mg 23%
Vitamin B12 0µg 0.47µg 20%
Vitamin B5 0mg 0.826mg 17%
Iron 0.05mg 1.37mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B2 0mg 0.186mg 14%
Vitamin B1 0mg 0.172mg 14%
Zinc 0.02mg 1.34mg 12%
Copper 0mg 0.089mg 10%
Choline 0.3mg 47.8mg 9%
Calcium 1mg 95mg 9%
Magnesium 0mg 32mg 8%
Monounsaturated fat 6.332g 2.949g 8%
Folate 0µg 31µg 8%
Potassium 0mg 226mg 7%
Carbs 0g 19.87g 7%
Vitamin K 0.6µg 8.7µg 7%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.11mg 0.61mg 3%
Polyunsaturated fat 1.702g 1.88g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 0g 18.67g N/A
Sugar 0g 4.68g N/A
Trans fat 0.028g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
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
Contains more FatsFats +1130.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +174966.7%
Contains more OtherOther +160.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +114.7%
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +10.5%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.