Coconut vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on differences between coconut and club sandwich
- Coconut has more copper and fiber; however, club sandwich is higher in vitamin B3, selenium, vitamin B12, vitamin B6, and phosphorus.
- Coconut covers your daily saturated fat needs 133% more than club sandwich.
- Club sandwich contains 8 times less fiber than coconut. Coconut contains 9g of fiber, while club sandwich contains 1.2g.
- Club sandwich has less saturated fat.
Food varieties used in this article are Nuts, coconut meat, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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.
| Contains more PotassiumPotassium | +57.5% |
| Contains more IronIron | +77.4% |
| Contains more CopperCopper | +388.8% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +578.6% |
| Contains more ZincZinc | +21.8% |
| Contains more PhosphorusPhosphorus | +90.3% |
| Contains more SeleniumSelenium | +145.5% |
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.
| Contains more Vitamin CVitamin C | +33.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +154.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.6% |
| Contains more Vitamin B2Vitamin B2 | +830% |
| Contains more Vitamin B3Vitamin B3 | +932.4% |
| Contains more Vitamin B5Vitamin B5 | +175.3% |
| Contains more Vitamin B6Vitamin B6 | +448.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4250% |
| Contains more FolateFolate | +19.2% |
| Contains more CholineCholine | +295% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 3.109g | 121% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 8.05g | 39% |
| Copper | 0.435mg | 0.089mg | 38% |
| Fiber | 9g | 1.2g | 31% |
| Vitamin B3 | 0.54mg | 5.575mg | 31% |
| Protein | 3.33g | 17.19g | 28% |
| Selenium | 10.1µg | 24.8µg | 27% |
| Sodium | 20mg | 630mg | 27% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin B6 | 0.054mg | 0.296mg | 19% |
| Phosphorus | 113mg | 215mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Vitamin B2 | 0.02mg | 0.186mg | 13% |
| Iron | 2.43mg | 1.37mg | 13% |
| Vitamin B5 | 0.3mg | 0.826mg | 11% |
| Polyunsaturated fat | 0.366g | 1.88g | 10% |
| Vitamin B1 | 0.066mg | 0.172mg | 9% |
| Calcium | 14mg | 95mg | 8% |
| Vitamin K | 0.2µg | 8.7µg | 7% |
| Calories | 354kcal | 220kcal | 7% |
| Choline | 12.1mg | 47.8mg | 6% |
| Monounsaturated fat | 1.425g | 2.949g | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Potassium | 356mg | 226mg | 4% |
| Carbs | 15.23g | 19.87g | 2% |
| Zinc | 1.1mg | 1.34mg | 2% |
| Vitamin E | 0.24mg | 0.61mg | 2% |
| Vitamin C | 3.3mg | 4.4mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Folate | 26µg | 31µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 6.23g | 18.67g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 6.23g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +316% |
| Contains more ProteinProtein | +416.2% |
| Contains more CarbsCarbs | +30.5% |
| Contains more WaterWater | +11.8% |
| Contains more OtherOther | +146.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Mono. FatMonounsaturated fat | +106.9% |
| Contains more Poly. FatPolyunsaturated fat | +413.7% |
