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  6. Coconut vs. Club sandwich

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.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 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%
~equal in Magnesium ~32mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +106.9%
Contains more Poly. FatPolyunsaturated fat +413.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Club sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut Club sandwich 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Club sandwich
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
8%
Coconut
37%
Club sandwich
Minerals Daily Need Coverage Score
63%
Coconut
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 610mg)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 26.589g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.