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  6. Grapefruit vs. Club sandwich

Grapefruit vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between grapefruit and club sandwich

  • Grapefruit has more vitamin C and vitamin A, while club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and iron.
  • Club sandwich covers your daily need for selenium, 45% more than grapefruit.
  • Grapefruit contains 7 times more vitamin C than club sandwich. While grapefruit contains 31.2mg of vitamin C, club sandwich contains only 4.4mg.
  • The amount of saturated fat in grapefruit is lower.

These are the specific foods used in this comparison Grapefruit, raw, pink and red, all areas and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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 less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +331.8%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +1612.5%
Contains more CopperCopper +178.1%
Contains more ZincZinc +1814.3%
Contains more PhosphorusPhosphorus +1094.4%
Contains more SeleniumSelenium +24700%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 +609.1%
Contains more Vitamin AVitamin A +65.7%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +2632.8%
Contains more Vitamin B5Vitamin B5 +215.3%
Contains more Vitamin B6Vitamin B6 +458.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +138.5%
Contains more CholineCholine +520.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 WaterWater +67.7%
Contains more ProteinProtein +2132.5%
Contains more FatsFats +5650%
Contains more CarbsCarbs +86.4%
Contains more OtherOther +540.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -99.3%
Contains more Mono. FatMonounsaturated fat +14645%
Contains more Poly. FatPolyunsaturated fat +5122.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grapefruit Club sandwich
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 Grapefruit Club sandwich DV% diff.
Selenium 0.1µg 24.8µg 45%
Vitamin B3 0.204mg 5.575mg 34%
Protein 0.77g 17.19g 33%
Vitamin C 31.2mg 4.4mg 30%
Phosphorus 18mg 215mg 28%
Sodium 0mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.053mg 0.296mg 19%
Iron 0.08mg 1.37mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.021g 3.109g 14%
Polyunsaturated fat 0.036g 1.88g 12%
Fats 0.14g 8.05g 12%
Zinc 0.07mg 1.34mg 12%
Vitamin B2 0.031mg 0.186mg 12%
Vitamin B5 0.262mg 0.826mg 11%
Vitamin B1 0.043mg 0.172mg 11%
Calories 42kcal 220kcal 9%
Monounsaturated fat 0.02g 2.949g 7%
Choline 7.7mg 47.8mg 7%
Vitamin K 0µg 8.7µg 7%
Calcium 22mg 95mg 7%
Copper 0.032mg 0.089mg 6%
Magnesium 9mg 32mg 5%
Folate 13µg 31µg 5%
Vitamin A 58µg 35µg 3%
Vitamin E 0.13mg 0.61mg 3%
Carbs 10.66g 19.87g 3%
Potassium 135mg 226mg 3%
Fructose 1.77g 2%
Fiber 1.6g 1.2g 2%
Vitamin D 0IU 5IU 1%
Manganese 0.022mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 9.06g 18.67g N/A
Sugar 6.89g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.008mg 0%
Threonine 0.013mg 0%
Isoleucine 0.008mg 0%
Leucine 0.015mg 0%
Lysine 0.019mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.013mg 0%
Valine 0.015mg 0%
Histidine 0.008mg 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
Grapefruit 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
15%
Grapefruit
37%
Club sandwich
Minerals Daily Need Coverage Score
5%
Grapefruit
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Grapefruit
Grapefruit is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 630mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 3.088g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 2.21g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 25)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.3)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.