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  6. Melon vs. Club sandwich

Melon vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between melon and club sandwich

  • Melon has more vitamin C; however, club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B5, and vitamin B1.
  • Daily need coverage for selenium for club sandwich is 44% higher.
  • Club sandwich has 5 times less vitamin C than melon. Melon has 21.8mg of vitamin C, while club sandwich has 4.4mg.
  • Melon is lower in sodium.

Food types used in this article are Melons, casaba, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Melon 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.
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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 -98.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +763.6%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +302.9%
Contains more CopperCopper +48.3%
Contains more ZincZinc +1814.3%
Contains more PhosphorusPhosphorus +4200%
Contains more SeleniumSelenium +6100%

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.
Melon
Melon
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 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 +395.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +2303%
Contains more Vitamin B5Vitamin B5 +883.3%
Contains more Vitamin B6Vitamin B6 +81.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +248%
Contains more FolateFolate +287.5%
Contains more CholineCholine +528.9%

All nutrients comparison - raw data values

Nutrient Melon Club sandwich DV% diff.
Selenium 0.4µg 24.8µg 44%
Vitamin B3 0.232mg 5.575mg 33%
Protein 1.11g 17.19g 32%
Phosphorus 5mg 215mg 30%
Sodium 9mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 21.8mg 4.4mg 19%
Cholesterol 0mg 46mg 15%
Vitamin B5 0.084mg 0.826mg 15%
Saturated fat 0.025g 3.109g 14%
Iron 0.34mg 1.37mg 13%
Vitamin B1 0.015mg 0.172mg 13%
Polyunsaturated fat 0.039g 1.88g 12%
Fats 0.1g 8.05g 12%
Vitamin B2 0.031mg 0.186mg 12%
Zinc 0.07mg 1.34mg 12%
Vitamin B6 0.163mg 0.296mg 10%
Calories 28kcal 220kcal 10%
Calcium 11mg 95mg 8%
Choline 7.6mg 47.8mg 7%
Monounsaturated fat 0.002g 2.949g 7%
Folate 8µg 31µg 6%
Vitamin K 2.5µg 8.7µg 5%
Magnesium 11mg 32mg 5%
Vitamin E 0.05mg 0.61mg 4%
Vitamin A 0µg 35µg 4%
Carbs 6.58g 19.87g 4%
Copper 0.06mg 0.089mg 3%
Manganese 0.035mg 2%
Vitamin D 0µg 0.1µg 1%
Fiber 0.9g 1.2g 1%
Potassium 182mg 226mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 5.68g 18.67g N/A
Sugar 5.69g 4.68g N/A
Trans fat 0g 0.071g N/A
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
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 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 +74.9%
Contains more ProteinProtein +1448.6%
Contains more FatsFats +7950%
Contains more CarbsCarbs +202%
Contains more OtherOther +558.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 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 -99.2%
Contains more Mono. FatMonounsaturated fat +147350%
Contains more Poly. FatPolyunsaturated fat +4720.5%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.