Avocado vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between Avocado and Submarine sandwich
- Avocado has more Fiber, Vitamin B5, Vitamin K, and Copper, while Submarine sandwich has more Selenium, Vitamin B1, Vitamin B3, Calcium, and Iron.
- Submarine sandwich's daily need coverage for Selenium is 35% higher.
- Submarine sandwich contains 6 times less Fiber than Avocado. Avocado contains 6.7g of Fiber, while Submarine sandwich contains 1.2g.
- The amount of Sodium in Avocado is lower.
The food types used in this comparison are Avocados, raw, all commercial varieties and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
Infographic
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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
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Magnesium
+45%
Contains
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Potassium
+72%
Contains
less
Sodium
-98.8%
Contains
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Copper
+126.2%
Contains
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Calcium
+1325%
Contains
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Iron
+229.1%
Contains
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Phosphorus
+115.4%
Contains
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Zinc
+64.1%
Contains
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Manganese
+149.3%
Contains
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Selenium
+4875%
Contains
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Magnesium
+45%
Contains
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Potassium
+72%
Contains
less
Sodium
-98.8%
Contains
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Copper
+126.2%
Contains
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Calcium
+1325%
Contains
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Iron
+229.1%
Contains
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Phosphorus
+115.4%
Contains
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Zinc
+64.1%
Contains
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Manganese
+149.3%
Contains
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Selenium
+4875%
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
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Vitamin E
+404.9%
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B5
+150.3%
Contains
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Vitamin B6
+26.6%
Contains
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Folate
+22.7%
Contains
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Vitamin K
+366.7%
Contains
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Vitamin A
+16.4%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+411.9%
Contains
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Vitamin B2
+105.4%
Contains
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Vitamin B3
+148.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+404.9%
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B5
+150.3%
Contains
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Vitamin B6
+26.6%
Contains
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Folate
+22.7%
Contains
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Vitamin K
+366.7%
Contains
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Vitamin A
+16.4%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+411.9%
Contains
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Vitamin B2
+105.4%
Contains
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Vitamin B3
+148.7%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+46%
Contains
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Water
+29.6%
Contains
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Protein
+426%
Contains
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Carbs
+139.5%
Contains
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Other
+58.2%
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
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Fats
+46%
Contains
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Water
+29.6%
Contains
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Protein
+426%
Contains
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Carbs
+139.5%
Contains
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Other
+58.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-40.2%
Contains
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Monounsaturated Fat
+163.7%
Equal in Polyunsaturated fat - 1.927
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
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Saturated Fat
-40.2%
Contains
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Monounsaturated Fat
+163.7%
Equal in Polyunsaturated fat - 1.927
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Galactose
+∞%
Contains
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Starch
+14145.5%
Contains
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Glucose
+232.4%
Contains
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Fructose
+1066.7%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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
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Sucrose
+∞%
Contains
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Galactose
+∞%
Contains
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Starch
+14145.5%
Contains
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Glucose
+232.4%
Contains
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Fructose
+1066.7%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.83g | 19.23g |
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| Protein | 2g | 10.52g |
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| Fats | 14.66g | 10.04g |
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| Carbs | 8.53g | 20.43g |
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| Calories | 160kcal | 213kcal |
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| Starch | 0.11g | 15.67g |
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| Fructose | 0.12g | 1.4g |
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| Sugar | 0.66g | 3.18g |
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| Fiber | 6.7g | 1.2g |
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| Calcium | 12mg | 171mg |
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| Iron | 0.55mg | 1.81mg |
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| Magnesium | 29mg | 20mg |
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| Phosphorus | 52mg | 112mg |
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| Potassium | 485mg | 282mg |
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| Sodium | 7mg | 575mg |
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| Zinc | 0.64mg | 1.05mg |
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| Copper | 0.19mg | 0.084mg |
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| Manganese | 0.142mg | 0.354mg |
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| Selenium | 0.4µg | 19.9µg |
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| Vitamin A | 146IU | 170IU |
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| Vitamin A RAE | 7µg | 22µg |
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| Vitamin E | 2.07mg | 0.41mg |
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| Vitamin D | 0IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 10mg | 7.5mg |
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| Vitamin B1 | 0.067mg | 0.343mg |
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| Vitamin B2 | 0.13mg | 0.267mg |
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| Vitamin B3 | 1.738mg | 4.323mg |
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| Vitamin B5 | 1.389mg | 0.555mg |
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| Vitamin B6 | 0.257mg | 0.203mg |
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| Folate | 81µg | 66µg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 21µg | 4.5µg |
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| Tryptophan | 0.025mg | 0.1mg |
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| Threonine | 0.073mg | 0.331mg |
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| Isoleucine | 0.084mg | 0.431mg |
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| Leucine | 0.143mg | 0.752mg |
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| Lysine | 0.132mg | 0.491mg |
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| Methionine | 0.038mg | 0.21mg |
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| Phenylalanine | 0.097mg | 0.431mg |
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| Valine | 0.107mg | 0.501mg |
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| Histidine | 0.049mg | 0.301mg |
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| Cholesterol | 0mg | 27mg |
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| Trans Fat | 0g | 0.119g |
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| Saturated Fat | 2.126g | 3.554g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Monounsaturated Fat | 9.799g | 3.716g |
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| Polyunsaturated fat | 1.816g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.015g | 0.003g |
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| Omega-3 - ALA | 0.111g | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
37%
Minerals Daily Need Coverage Score
21%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 40)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.8)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Avocado is lower in Saturated Fat (difference - 1.428g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.