Almond butter vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are almond butter and submarine sandwich different?
- Almond butter is higher in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and fiber; however, submarine sandwich is richer in selenium and vitamin B1.
- Daily need coverage for vitamin E for almond butter is 159% higher.
- Almond butter contains 14 times more magnesium than submarine sandwich. While almond butter contains 279mg of magnesium, submarine sandwich contains only 20mg.
- Almond butter has less sodium.
Nuts, almond butter, plain, without salt added and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.
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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 MagnesiumMagnesium | +1295% |
| Contains more CalciumCalcium | +102.9% |
| Contains more PotassiumPotassium | +165.2% |
| Contains more IronIron | +92.8% |
| Contains more CopperCopper | +1011.9% |
| Contains more ZincZinc | +213.3% |
| Contains more PhosphorusPhosphorus | +353.6% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +502% |
| Contains more SeleniumSelenium | +729.2% |
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 EVitamin E | +5804.9% |
| Contains more Vitamin B2Vitamin B2 | +251.7% |
| Contains more CholineCholine | +79% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +736.6% |
| Contains more Vitamin B3Vitamin B3 | +37% |
| Contains more Vitamin B5Vitamin B5 | +74.5% |
| Contains more Vitamin B6Vitamin B6 | +97.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +24.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.41mg | 159% |
| Copper | 0.934mg | 0.084mg | 94% |
| Polyunsaturated fat | 13.613g | 1.927g | 78% |
| Manganese | 2.131mg | 0.354mg | 77% |
| Monounsaturated fat | 32.445g | 3.716g | 72% |
| Fats | 55.5g | 10.04g | 70% |
| Magnesium | 279mg | 20mg | 62% |
| Phosphorus | 508mg | 112mg | 57% |
| Vitamin B2 | 0.939mg | 0.267mg | 52% |
| Fiber | 10.3g | 1.2g | 36% |
| Selenium | 2.4µg | 19.9µg | 32% |
| Vitamin B1 | 0.041mg | 0.343mg | 25% |
| Sodium | 7mg | 575mg | 25% |
| Protein | 20.96g | 10.52g | 21% |
| Iron | 3.49mg | 1.81mg | 21% |
| Calories | 614kcal | 213kcal | 20% |
| Zinc | 3.29mg | 1.05mg | 20% |
| Calcium | 347mg | 171mg | 18% |
| Potassium | 748mg | 282mg | 14% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin B6 | 0.103mg | 0.203mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B3 | 3.155mg | 4.323mg | 7% |
| Starch | 0.08g | 15.67g | 6% |
| Vitamin B5 | 0.318mg | 0.555mg | 5% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Choline | 52.1mg | 29.1mg | 4% |
| Folate | 53µg | 66µg | 3% |
| Saturated fat | 4.152g | 3.554g | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 0g | 1.4g | 2% |
| Carbs | 18.82g | 20.43g | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 8.52g | 19.23g | N/A |
| Sugar | 4.43g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.159mg | 0.1mg | 0% |
| Threonine | 0.555mg | 0.331mg | 0% |
| Isoleucine | 0.813mg | 0.431mg | 0% |
| Leucine | 1.483mg | 0.752mg | 0% |
| Lysine | 0.612mg | 0.491mg | 0% |
| Methionine | 0.122mg | 0.21mg | 0% |
| Phenylalanine | 1.149mg | 0.431mg | 0% |
| Valine | 0.937mg | 0.501mg | 0% |
| Histidine | 0.55mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +99.2% |
| Contains more FatsFats | +452.8% |
| Contains more OtherOther | +23.2% |
| Contains more WaterWater | +3345.7% |
~equal in
Carbs
~20.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains more Mono. FatMonounsaturated fat | +773.1% |
| Contains more Poly. FatPolyunsaturated fat | +606.4% |
| Contains less Sat. FatSaturated fat | -14.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
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
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +19487.5% |
| Contains more GlucoseGlucose | +6050% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +571.4% |
~equal in
Galactose
~0g
