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  6. Submarine sandwich vs. Yogurt parfait

Submarine sandwich vs. Yogurt parfait — In-Depth Nutrition Comparison

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What are the differences between Submarine sandwich and Yogurt parfait?

  • Submarine sandwich is higher in Selenium, Vitamin B1, Vitamin B3, Iron, and Vitamin B2, yet Yogurt parfait is higher in Vitamin B12, and Vitamin C.
  • Submarine sandwich's daily need coverage for Selenium is 29% more.
  • Submarine sandwich has 12 times more Sodium than Yogurt parfait. While Submarine sandwich has 575mg of Sodium, Yogurt parfait has only 49mg.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Yogurt parfait, lowfat, with fruit and granola types in this article.

Infographic

Submarine sandwich vs Yogurt parfait 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.
Submarine sandwich
Submarine sandwich
9
:
1
Yogurt parfait
Yogurt parfait
Contains more Calcium +62.9%
Contains more Iron +269.4%
Contains more Magnesium +17.6%
Contains more Phosphorus +20.4%
Contains more Potassium +49.2%
Contains more Zinc +18%
Contains more Copper +55.6%
Contains more Selenium +410.3%
Contains less Sodium -91.5%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Yogurt parfait
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 19% 13% 40% 17% 7% 25% 18% 0% 22%
Contains more Calcium +62.9%
Contains more Iron +269.4%
Contains more Magnesium +17.6%
Contains more Phosphorus +20.4%
Contains more Potassium +49.2%
Contains more Zinc +18%
Contains more Copper +55.6%
Contains more Selenium +410.3%
Contains less Sodium -91.5%

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.
Submarine sandwich
Submarine sandwich
9
:
3
Yogurt parfait
Yogurt parfait
Contains more Vitamin A +47.8%
Contains more Vitamin E +64%
Contains more Vitamin D +100%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +54.3%
Contains more Vitamin B3 +505.5%
Contains more Folate +29.4%
Contains more Vitamin K +164.7%
Contains more Vitamin C +90.7%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +300%
Submarine sandwich
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%
Yogurt parfait
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 3% 48% 18% 40% 14% 0% 54% 39% 111% 5%
Contains more Vitamin A +47.8%
Contains more Vitamin E +64%
Contains more Vitamin D +100%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +54.3%
Contains more Vitamin B3 +505.5%
Contains more Folate +29.4%
Contains more Vitamin K +164.7%
Contains more Vitamin C +90.7%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B12 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
4
:
1
Yogurt parfait
Yogurt parfait
Contains more Protein +213.1%
Contains more Fats +894.1%
Contains more Carbs +28.8%
Contains more Other +216.5%
Contains more Water +39.8%
Submarine sandwich
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
Yogurt parfait
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more Protein +213.1%
Contains more Fats +894.1%
Contains more Carbs +28.8%
Contains more Other +216.5%
Contains more Water +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
1
Yogurt parfait
Yogurt parfait
Contains more Monounsaturated Fat +1110.4%
Contains more Polyunsaturated fat +1479.5%
Contains less Saturated Fat -85.2%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Yogurt parfait
55% 32% 13%
Saturated Fat: 0.525 g
Monounsaturated Fat: 0.307 g
Polyunsaturated fat: 0.122 g
Contains more Monounsaturated Fat +1110.4%
Contains more Polyunsaturated fat +1479.5%
Contains less Saturated Fat -85.2%

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 Yogurt parfait
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Yogurt parfait Opinion
Net carbs 19.23g 14.76g Submarine sandwich
Protein 10.52g 3.36g Submarine sandwich
Fats 10.04g 1.01g Submarine sandwich
Carbs 20.43g 15.86g Submarine sandwich
Calories 213kcal 84kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g 11.68g Submarine sandwich
Fiber 1.2g 1.1g Submarine sandwich
Calcium 171mg 105mg Submarine sandwich
Iron 1.81mg 0.49mg Submarine sandwich
Magnesium 20mg 17mg Submarine sandwich
Phosphorus 112mg 93mg Submarine sandwich
Potassium 282mg 189mg Submarine sandwich
Sodium 575mg 49mg Yogurt parfait
Zinc 1.05mg 0.89mg Submarine sandwich
Copper 0.084mg 0.054mg Submarine sandwich
Manganese 0.354mg Submarine sandwich
Selenium 19.9µg 3.9µg Submarine sandwich
Vitamin A 170IU 115IU Submarine sandwich
Vitamin A RAE 22µg 30µg Yogurt parfait
Vitamin E 0.41mg 0.25mg Submarine sandwich
Vitamin D 7IU 4IU Submarine sandwich
Vitamin D 0.2µg 0.1µg Submarine sandwich
Vitamin C 7.5mg 14.3mg Yogurt parfait
Vitamin B1 0.343mg 0.07mg Submarine sandwich
Vitamin B2 0.267mg 0.173mg Submarine sandwich
Vitamin B3 4.323mg 0.714mg Submarine sandwich
Vitamin B5 0.555mg Submarine sandwich
Vitamin B6 0.203mg 0.233mg Yogurt parfait
Folate 66µg 51µg Submarine sandwich
Vitamin B12 0.22µg 0.88µg Yogurt parfait
Vitamin K 4.5µg 1.7µg Submarine sandwich
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 3mg Yogurt parfait
Trans Fat 0.119g 0g Yogurt parfait
Saturated Fat 3.554g 0.525g Yogurt parfait
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 0.307g Submarine sandwich
Polyunsaturated fat 1.927g 0.122g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Yogurt parfait
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Yogurt parfait
Minerals Daily Need Coverage Score
49%
Submarine sandwich
19%
Yogurt parfait

Comparison summary

Which food contains less Sodium?
Yogurt parfait
Yogurt parfait contains less Sodium (difference - 526mg)
Which food is lower in Cholesterol?
Yogurt parfait
Yogurt parfait is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Yogurt parfait
Yogurt parfait is lower in Saturated Fat (difference - 3.029g)
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 8.5g)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.