Bagel vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between bagel and submarine sandwich
- Bagel has more manganese, selenium, iron, fiber, and copper; however, submarine sandwich has more calcium, vitamin B12, and vitamin C.
- Bagel's daily need coverage for manganese is 47% more.
- Bagel has 3 times more fiber than submarine sandwich. Bagel has 4.1g of fiber, while submarine sandwich has 1.2g.
The food varieties used in the comparison are Bagels, wheat 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 | +155% |
| Contains more IronIron | +52.5% |
| Contains more CopperCopper | +108.3% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains less SodiumSodium | -23.7% |
| Contains more ManganeseManganese | +304% |
| Contains more SeleniumSelenium | +44.2% |
| Contains more CalciumCalcium | +755% |
| Contains more PotassiumPotassium | +70.9% |
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 B1Vitamin B1 | +17.5% |
| Contains more FolateFolate | +15.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +28.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +27.8% |
| Contains more Vitamin B3Vitamin B3 | +28.3% |
| Contains more Vitamin B5Vitamin B5 | +48% |
| Contains more Vitamin B6Vitamin B6 | +38.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more CholineCholine | +196.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.43mg | 0.354mg | 47% |
| Selenium | 28.7µg | 19.9µg | 16% |
| Saturated fat | 0g | 3.554g | 16% |
| Calcium | 20mg | 171mg | 15% |
| Fats | 1.53g | 10.04g | 13% |
| Fiber | 4.1g | 1.2g | 12% |
| Iron | 2.76mg | 1.81mg | 12% |
| Copper | 0.175mg | 0.084mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Carbs | 48.89g | 20.43g | 9% |
| Monounsaturated fat | 0.29g | 3.716g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Magnesium | 51mg | 20mg | 7% |
| Polyunsaturated fat | 0.936g | 1.927g | 7% |
| Vitamin B3 | 3.37mg | 4.323mg | 6% |
| Starch | 15.67g | 6% | |
| Sodium | 439mg | 575mg | 6% |
| Vitamin B1 | 0.403mg | 0.343mg | 5% |
| Vitamin B2 | 0.209mg | 0.267mg | 4% |
| Vitamin B6 | 0.147mg | 0.203mg | 4% |
| Choline | 9.8mg | 29.1mg | 4% |
| Phosphorus | 142mg | 112mg | 4% |
| Vitamin B5 | 0.375mg | 0.555mg | 4% |
| Vitamin K | 1.5µg | 4.5µg | 3% |
| Folate | 76µg | 66µg | 3% |
| Potassium | 165mg | 282mg | 3% |
| Fructose | 1.4g | 2% | |
| Calories | 250kcal | 213kcal | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Protein | 10.2g | 10.52g | 1% |
| Vitamin E | 0.32mg | 0.41mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 44.79g | 19.23g | N/A |
| Sugar | 6.12g | 3.18g | N/A |
| Zinc | 1.1mg | 1.05mg | 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 | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.2 g
Fats:
1.53 g
Carbs:
48.89 g
Water:
37.55 g
Other:
1.83 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +139.3% |
| Contains more FatsFats | +556.2% |
| Contains more WaterWater | +50.5% |
| Contains more OtherOther | +36.6% |
~equal in
Protein
~10.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.936 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 | -100% |
| Contains more Mono. FatMonounsaturated fat | +1181.4% |
| Contains more Poly. FatPolyunsaturated fat | +105.9% |
