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Buckwheat vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between buckwheat and submarine sandwich

  • Buckwheat contains less selenium, vitamin B1, vitamin B3, vitamin B2, calcium, folate, iron, and vitamin B6 than submarine sandwich.
  • Daily need coverage for selenium for submarine sandwich is 32% higher.
  • Buckwheat is lower in saturated fat.

Food types used in this article are Buckwheat groats, roasted, cooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Buckwheat vs Submarine sandwich infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +155%
Contains more CopperCopper +73.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +13.8%
Contains more CalciumCalcium +2342.9%
Contains more PotassiumPotassium +220.5%
Contains more IronIron +126.3%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +60%
Contains more SeleniumSelenium +804.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +355.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +757.5%
Contains more Vitamin B2Vitamin B2 +584.6%
Contains more Vitamin B3Vitamin B3 +359.9%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.8%
Contains more FolateFolate +371.4%
Contains more CholineCholine +44.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more WaterWater +33.8%
Contains more ProteinProtein +211.2%
Contains more FatsFats +1519.4%
Contains more OtherOther +481.4%
~equal in Carbs ~20.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
39% 40% 21%
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 -96.2%
Contains more Mono. FatMonounsaturated fat +1876.6%
Contains more Poly. FatPolyunsaturated fat +925%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 7% 7% 2%
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 +∞%
Contains more GlucoseGlucose +515%
Contains more FructoseFructose +1300%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Submarine sandwich
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Buckwheat Submarine sandwich DV% diff.
Selenium 2.2µg 19.9µg 32%
Sodium 4mg 575mg 25%
Vitamin B1 0.04mg 0.343mg 25%
Vitamin B3 0.94mg 4.323mg 21%
Vitamin B2 0.039mg 0.267mg 18%
Saturated fat 0.134g 3.554g 16%
Calcium 7mg 171mg 16%
Fats 0.62g 10.04g 14%
Protein 3.38g 10.52g 14%
Folate 14µg 66µg 13%
Iron 0.8mg 1.81mg 13%
Polyunsaturated fat 0.188g 1.927g 12%
Vitamin B6 0.077mg 0.203mg 10%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.188g 3.716g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 0mg 7.5mg 8%
Magnesium 51mg 20mg 7%
Copper 0.146mg 0.084mg 7%
Calories 92kcal 213kcal 6%
Phosphorus 70mg 112mg 6%
Starch 15.67g 6%
Fiber 2.7g 1.2g 6%
Potassium 88mg 282mg 6%
Zinc 0.61mg 1.05mg 4%
Vitamin B5 0.359mg 0.555mg 4%
Vitamin E 0.09mg 0.41mg 2%
Choline 20.1mg 29.1mg 2%
Manganese 0.403mg 0.354mg 2%
Vitamin A 0µg 22µg 2%
Fructose 0.1g 1.4g 2%
Vitamin K 1.9µg 4.5µg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 17.24g 19.23g N/A
Carbs 19.94g 20.43g 0%
Sugar 0.9g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.049mg 0.1mg 0%
Threonine 0.129mg 0.331mg 0%
Isoleucine 0.127mg 0.431mg 0%
Leucine 0.212mg 0.752mg 0%
Lysine 0.172mg 0.491mg 0%
Methionine 0.044mg 0.21mg 0%
Phenylalanine 0.133mg 0.431mg 0%
Valine 0.173mg 0.501mg 0%
Histidine 0.079mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Buckwheat
35%
Submarine sandwich
Minerals Daily Need Coverage Score
24%
Buckwheat
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 51)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 3.42g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.