Almonds vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on differences between almonds and submarine sandwich
- Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and iron; however, submarine sandwich is higher in selenium.
- Almonds cover your daily vitamin E needs 168% more than submarine sandwich.
- Submarine sandwich contains 14 times less magnesium than almonds. Almonds contain 270mg of magnesium, while submarine sandwich contains 20mg.
- Almonds have less sodium.
Food varieties used in this article are Nuts, almonds and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 | +1250% |
| Contains more CalciumCalcium | +57.3% |
| Contains more PotassiumPotassium | +159.9% |
| Contains more IronIron | +105% |
| Contains more CopperCopper | +1127.4% |
| Contains more ZincZinc | +197.1% |
| Contains more PhosphorusPhosphorus | +329.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +515.5% |
| Contains more SeleniumSelenium | +385.4% |
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 | +6151.2% |
| Contains more Vitamin B2Vitamin B2 | +326.2% |
| Contains more CholineCholine | +79% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.3% |
| Contains more Vitamin B3Vitamin B3 | +19.5% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B6Vitamin B6 | +48.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.41mg | 168% |
| Copper | 1.031mg | 0.084mg | 105% |
| Manganese | 2.179mg | 0.354mg | 79% |
| Monounsaturated fat | 31.551g | 3.716g | 70% |
| Polyunsaturated fat | 12.329g | 1.927g | 69% |
| Vitamin B2 | 1.138mg | 0.267mg | 67% |
| Fats | 49.93g | 10.04g | 61% |
| Magnesium | 270mg | 20mg | 60% |
| Phosphorus | 481mg | 112mg | 53% |
| Fiber | 12.5g | 1.2g | 45% |
| Selenium | 4.1µg | 19.9µg | 29% |
| Sodium | 1mg | 575mg | 25% |
| Iron | 3.71mg | 1.81mg | 24% |
| Protein | 21.15g | 10.52g | 21% |
| Zinc | 3.12mg | 1.05mg | 19% |
| Calories | 579kcal | 213kcal | 18% |
| Potassium | 733mg | 282mg | 13% |
| Vitamin B1 | 0.205mg | 0.343mg | 12% |
| Calcium | 269mg | 171mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Starch | 0.72g | 15.67g | 6% |
| Folate | 44µg | 66µg | 6% |
| Vitamin B6 | 0.137mg | 0.203mg | 5% |
| Choline | 52.1mg | 29.1mg | 4% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Vitamin B3 | 3.618mg | 4.323mg | 4% |
| Fructose | 0.11g | 1.4g | 2% |
| Vitamin B5 | 0.471mg | 0.555mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Saturated fat | 3.802g | 3.554g | 1% |
| Carbs | 21.55g | 20.43g | 0% |
| Net carbs | 9.05g | 19.23g | N/A |
| Sugar | 4.35g | 3.18g | N/A |
| Trans fat | 0.015g | 0.119g | N/A |
| Tryptophan | 0.211mg | 0.1mg | 0% |
| Threonine | 0.601mg | 0.331mg | 0% |
| Isoleucine | 0.751mg | 0.431mg | 0% |
| Leucine | 1.473mg | 0.752mg | 0% |
| Lysine | 0.568mg | 0.491mg | 0% |
| Methionine | 0.157mg | 0.21mg | 0% |
| Phenylalanine | 1.132mg | 0.431mg | 0% |
| Valine | 0.855mg | 0.501mg | 0% |
| Histidine | 0.539mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.003g | 0.104g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +101% |
| Contains more FatsFats | +397.3% |
| Contains more OtherOther | +18.4% |
| Contains more WaterWater | +1181.4% |
~equal in
Carbs
~20.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 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 | +749.1% |
| Contains more Poly. FatPolyunsaturated fat | +539.8% |
~equal in
Saturated fat
~3.554g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 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 GalactoseGalactose | +∞% |
| Contains more StarchStarch | +2076.4% |
| Contains more GlucoseGlucose | +623.5% |
| Contains more FructoseFructose | +1172.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +1075% |
