Arugula vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between arugula and submarine sandwich
- Arugula has more vitamin K and vitamin A; however, submarine sandwich is higher in selenium, vitamin B3, vitamin B1, vitamin B2, vitamin B6, and vitamin B12.
- Arugula covers your daily need for vitamin K, 87% more than submarine sandwich.
- Arugula has 14 times more vitamin A than submarine sandwich. While arugula has 2373IU of vitamin A, submarine sandwich has only 170IU.
- Arugula has less sodium.
These are the specific foods used in this comparison Arugula, raw 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 | +135% |
| Contains more PotassiumPotassium | +30.9% |
| Contains less SodiumSodium | -95.3% |
| Contains more IronIron | +24% |
| Contains more CopperCopper | +10.5% |
| Contains more ZincZinc | +123.4% |
| Contains more PhosphorusPhosphorus | +115.4% |
| Contains more ManganeseManganese | +10.3% |
| Contains more SeleniumSelenium | +6533.3% |
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 CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +440.9% |
| Contains more Vitamin KVitamin K | +2313.3% |
| Contains more FolateFolate | +47% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +679.5% |
| Contains more Vitamin B2Vitamin B2 | +210.5% |
| Contains more Vitamin B3Vitamin B3 | +1317.4% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B6Vitamin B6 | +178.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +90.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 4.5µg | 87% |
| Selenium | 0.3µg | 19.9µg | 36% |
| Vitamin B3 | 0.305mg | 4.323mg | 25% |
| Vitamin B1 | 0.044mg | 0.343mg | 25% |
| Sodium | 27mg | 575mg | 24% |
| Saturated fat | 0.086g | 3.554g | 16% |
| Protein | 2.58g | 10.52g | 16% |
| Fats | 0.66g | 10.04g | 14% |
| Vitamin B2 | 0.086mg | 0.267mg | 14% |
| Polyunsaturated fat | 0.319g | 1.927g | 11% |
| Vitamin A | 119µg | 22µg | 11% |
| Vitamin B6 | 0.073mg | 0.203mg | 10% |
| Phosphorus | 52mg | 112mg | 9% |
| Monounsaturated fat | 0.049g | 3.716g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calories | 25kcal | 213kcal | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin C | 15mg | 7.5mg | 8% |
| Folate | 97µg | 66µg | 8% |
| Magnesium | 47mg | 20mg | 6% |
| Carbs | 3.65g | 20.43g | 6% |
| Starch | 15.67g | 6% | |
| Zinc | 0.47mg | 1.05mg | 5% |
| Iron | 1.46mg | 1.81mg | 4% |
| Potassium | 369mg | 282mg | 3% |
| Choline | 15.3mg | 29.1mg | 3% |
| Fiber | 1.6g | 1.2g | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin B5 | 0.437mg | 0.555mg | 2% |
| Copper | 0.076mg | 0.084mg | 1% |
| Manganese | 0.321mg | 0.354mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Calcium | 160mg | 171mg | 1% |
| Net carbs | 2.05g | 19.23g | N/A |
| Sugar | 2.05g | 3.18g | N/A |
| Vitamin E | 0.43mg | 0.41mg | 0% |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 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 | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +62.3% |
| Contains more ProteinProtein | +307.8% |
| Contains more FatsFats | +1421.2% |
| Contains more CarbsCarbs | +459.7% |
| Contains more OtherOther | +78.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +7483.7% |
| Contains more Poly. FatPolyunsaturated fat | +504.1% |
