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  6. Mango vs. Club sandwich

Mango vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between mango and club sandwich?

  • Mango is higher in vitamin C and vitamin A, yet club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, and iron.
  • Club sandwich's daily need coverage for selenium is 44% more.
  • Mango has 8 times more vitamin C than club sandwich. While mango has 36.4mg of vitamin C, club sandwich has only 4.4mg.
  • The amount of saturated fat in mango is lower.

We used Mangos, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Mango 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.
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 CopperCopper +24.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +763.6%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +756.3%
Contains more ZincZinc +1388.9%
Contains more PhosphorusPhosphorus +1435.7%
Contains more SeleniumSelenium +4033.3%

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.
Mango
Mango
4
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 +727.3%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin EVitamin E +47.5%
Contains more FolateFolate +38.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +514.3%
Contains more Vitamin B2Vitamin B2 +389.5%
Contains more Vitamin B3Vitamin B3 +733.3%
Contains more Vitamin B5Vitamin B5 +319.3%
Contains more Vitamin B6Vitamin B6 +148.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +107.1%
Contains more CholineCholine +528.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +58.9%
Contains more ProteinProtein +1996.3%
Contains more FatsFats +2018.4%
Contains more CarbsCarbs +32.6%
Contains more OtherOther +558.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -97%
Contains more Mono. FatMonounsaturated fat +2006.4%
Contains more Poly. FatPolyunsaturated fat +2547.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 Mango Club sandwich DV% diff.
Selenium 0.6µg 24.8µg 44%
Vitamin C 36.4mg 4.4mg 36%
Protein 0.82g 17.19g 33%
Vitamin B3 0.669mg 5.575mg 31%
Phosphorus 14mg 215mg 29%
Sodium 1mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Iron 0.16mg 1.37mg 15%
Cholesterol 0mg 46mg 15%
Vitamin B6 0.119mg 0.296mg 14%
Saturated fat 0.092g 3.109g 14%
Vitamin B5 0.197mg 0.826mg 13%
Polyunsaturated fat 0.071g 1.88g 12%
Vitamin B1 0.028mg 0.172mg 12%
Fats 0.38g 8.05g 12%
Zinc 0.09mg 1.34mg 11%
Vitamin B2 0.038mg 0.186mg 11%
Calories 60kcal 220kcal 8%
Calcium 11mg 95mg 8%
Choline 7.6mg 47.8mg 7%
Monounsaturated fat 0.14g 2.949g 7%
Fructose 4.68g 6%
Magnesium 10mg 32mg 5%
Vitamin K 4.2µg 8.7µg 4%
Manganese 0.063mg 3%
Folate 43µg 31µg 3%
Vitamin A 54µg 35µg 2%
Vitamin E 0.9mg 0.61mg 2%
Carbs 14.98g 19.87g 2%
Fiber 1.6g 1.2g 2%
Copper 0.111mg 0.089mg 2%
Potassium 168mg 226mg 2%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 13.38g 18.67g N/A
Sugar 13.66g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 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
Mango 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
21%
Mango
37%
Club sandwich
Minerals Daily Need Coverage Score
9%
Mango
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 629mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 3.017g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 8.98g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 51)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.