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Submarine sandwich vs. Hash browns — In-Depth Nutrition Comparison

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Significant differences between Submarine sandwich and Hash browns

  • Submarine sandwich has more Selenium, Vitamin B2, Vitamin B1, Vitamin B3, Calcium, Iron, Folate, and Vitamin B12, however, Hash browns are richer in Vitamin E .
  • Submarine sandwich covers your daily Selenium needs 35% more than Hash browns.
  • Hash browns contain less Cholesterol.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Submarine sandwich vs Hash browns 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.
Contains more Calcium +800%
Contains more Iron +201.7%
Contains more Phosphorus +14.3%
Contains more Zinc +191.7%
Contains more Manganese +124.1%
Contains more Selenium +4875%
Contains more Potassium +25.9%
Contains more Copper +19%
Equal in Magnesium - 21
Equal in Sodium - 566
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains more Calcium +800%
Contains more Iron +201.7%
Contains more Phosphorus +14.3%
Contains more Zinc +191.7%
Contains more Manganese +124.1%
Contains more Selenium +4875%
Contains more Potassium +25.9%
Contains more Copper +19%
Equal in Magnesium - 21
Equal in Sodium - 566

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 A +8400%
Contains more Vitamin D +∞%
Contains more Vitamin C +38.9%
Contains more Vitamin B1 +150.4%
Contains more Vitamin B2 +602.6%
Contains more Vitamin B3 +135.2%
Contains more Vitamin B5 +46.1%
Contains more Folate +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +539%
Contains more Vitamin K +120%
Equal in Vitamin B6 - 0.186
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Contains more Vitamin A +8400%
Contains more Vitamin D +∞%
Contains more Vitamin C +38.9%
Contains more Vitamin B1 +150.4%
Contains more Vitamin B2 +602.6%
Contains more Vitamin B3 +135.2%
Contains more Vitamin B5 +46.1%
Contains more Folate +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +539%
Contains more Vitamin K +120%
Equal in Vitamin B6 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +307.8%
Contains more Water +14.7%
Contains more Other +12.1%
Contains more Fats +69.7%
Contains more Carbs +41.4%
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more Protein +307.8%
Contains more Water +14.7%
Contains more Other +12.1%
Contains more Fats +69.7%
Contains more Carbs +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.5%
Contains more Monounsaturated Fat +110.6%
Contains more Polyunsaturated fat +194%
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Contains less Saturated Fat -28.5%
Contains more Monounsaturated Fat +110.6%
Contains more Polyunsaturated fat +194%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +296.8%
Contains more Fructose +483.3%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +64.3%
83% 7% 7% 2%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +296.8%
Contains more Fructose +483.3%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +64.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Hash browns Opinion
Net carbs 19.23g 26.18g Hash browns
Protein 10.52g 2.58g Submarine sandwich
Fats 10.04g 17.04g Hash browns
Carbs 20.43g 28.88g Hash browns
Calories 213kcal 272kcal Hash browns
Starch 15.67g 25.74g Hash browns
Fructose 1.4g 0.24g Submarine sandwich
Sugar 3.18g 0.56g Hash browns
Fiber 1.2g 2.7g Hash browns
Calcium 171mg 19mg Submarine sandwich
Iron 1.81mg 0.6mg Submarine sandwich
Magnesium 20mg 21mg Hash browns
Phosphorus 112mg 98mg Submarine sandwich
Potassium 282mg 355mg Hash browns
Sodium 575mg 566mg Hash browns
Zinc 1.05mg 0.36mg Submarine sandwich
Copper 0.084mg 0.1mg Hash browns
Manganese 0.354mg 0.158mg Submarine sandwich
Selenium 19.9µg 0.4µg Submarine sandwich
Vitamin A 170IU 2IU Submarine sandwich
Vitamin A RAE 22µg 0µg Submarine sandwich
Vitamin E 0.41mg 2.62mg Hash browns
Vitamin D 7IU 0IU Submarine sandwich
Vitamin D 0.2µg 0µg Submarine sandwich
Vitamin C 7.5mg 5.4mg Submarine sandwich
Vitamin B1 0.343mg 0.137mg Submarine sandwich
Vitamin B2 0.267mg 0.038mg Submarine sandwich
Vitamin B3 4.323mg 1.838mg Submarine sandwich
Vitamin B5 0.555mg 0.38mg Submarine sandwich
Vitamin B6 0.203mg 0.186mg Submarine sandwich
Folate 66µg 12µg Submarine sandwich
Vitamin B12 0.22µg 0µg Submarine sandwich
Vitamin K 4.5µg 9.9µg Hash browns
Tryptophan 0.1mg Submarine sandwich
Threonine 0.331mg Submarine sandwich
Isoleucine 0.431mg Submarine sandwich
Leucine 0.752mg Submarine sandwich
Lysine 0.491mg Submarine sandwich
Methionine 0.21mg Submarine sandwich
Phenylalanine 0.431mg Submarine sandwich
Valine 0.501mg Submarine sandwich
Histidine 0.301mg Submarine sandwich
Cholesterol 27mg 0mg Hash browns
Trans Fat 0.119g 0.056g Hash browns
Saturated Fat 3.554g 2.54g Hash browns
Omega-3 - DHA 0.002g 0g Submarine sandwich
Omega-3 - EPA 0.001g 0g Submarine sandwich
Omega-3 - DPA 0.005g 0g Submarine sandwich
Monounsaturated Fat 3.716g 7.827g Hash browns
Polyunsaturated fat 1.927g 5.665g Hash browns
Omega-6 - Eicosadienoic acid 0.048g 0.008g Submarine sandwich
Omega-6 - Linoleic acid 1.665g 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.003g 0.03g Hash browns
Omega-3 - ALA 0.104g 0.441g Hash browns
Omega-3 - Eicosatrienoic acid 0.004g 0g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Hash browns
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Submarine sandwich
21%
Hash browns
Minerals Daily Need Coverage Score
49%
Submarine sandwich
26%
Hash browns

Comparison summary

Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Hash browns
Hash browns contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Hash browns
Hash browns is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Hash browns
Hash browns is lower in Saturated Fat (difference - 1.014g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.