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  6. Cassava vs. Submarine sandwich

Cassava vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are cassava and submarine sandwich different?

  • Cassava is richer in vitamin C, while submarine sandwich is higher in selenium, vitamin B3, vitamin B1, iron, vitamin B2, calcium, and phosphorus.
  • Submarine sandwich covers your daily need for selenium, 35% more than cassava.
  • Cassava contains 3 times more vitamin C than submarine sandwich. Cassava contains 20.6mg of vitamin C, while submarine sandwich contains 7.5mg.
  • Cassava is lower in sodium.

Cassava, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 CopperCopper +19%
Contains less SodiumSodium -97.6%
Contains more CalciumCalcium +968.8%
Contains more IronIron +570.4%
Contains more ZincZinc +208.8%
Contains more PhosphorusPhosphorus +314.8%
Contains more SeleniumSelenium +2742.9%
~equal in Magnesium ~20mg
~equal in Potassium ~282mg
~equal in Manganese ~0.354mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +174.7%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +294.3%
Contains more Vitamin B2Vitamin B2 +456.3%
Contains more Vitamin B3Vitamin B3 +406.2%
Contains more Vitamin B5Vitamin B5 +418.7%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.8%
Contains more FolateFolate +144.4%
Contains more CholineCholine +22.8%

All nutrients comparison - raw data values

Nutrient Cassava Submarine sandwich DV% diff.
Selenium 0.7µg 19.9µg 35%
Sodium 14mg 575mg 24%
Vitamin B3 0.854mg 4.323mg 22%
Vitamin B1 0.087mg 0.343mg 21%
Iron 0.27mg 1.81mg 19%
Protein 1.36g 10.52g 18%
Vitamin B2 0.048mg 0.267mg 17%
Saturated fat 0.074g 3.554g 16%
Calcium 16mg 171mg 16%
Fats 0.28g 10.04g 15%
Vitamin C 20.6mg 7.5mg 15%
Polyunsaturated fat 0.048g 1.927g 13%
Phosphorus 27mg 112mg 12%
Folate 27µg 66µg 10%
Vitamin B6 0.088mg 0.203mg 9%
Vitamin B5 0.107mg 0.555mg 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.075g 3.716g 9%
Zinc 0.34mg 1.05mg 6%
Starch 15.67g 6%
Carbs 38.06g 20.43g 6%
Calories 160kcal 213kcal 3%
Fructose 1.4g 2%
Vitamin A 1µg 22µg 2%
Copper 0.1mg 0.084mg 2%
Fiber 1.8g 1.2g 2%
Vitamin K 1.9µg 4.5µg 2%
Manganese 0.384mg 0.354mg 1%
Vitamin D 0IU 7IU 1%
Choline 23.7mg 29.1mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.19mg 0.41mg 1%
Net carbs 36.26g 19.23g N/A
Magnesium 21mg 20mg 0%
Potassium 271mg 282mg 0%
Sugar 1.7g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.019mg 0.1mg 0%
Threonine 0.028mg 0.331mg 0%
Isoleucine 0.027mg 0.431mg 0%
Leucine 0.039mg 0.752mg 0%
Lysine 0.044mg 0.491mg 0%
Methionine 0.011mg 0.21mg 0%
Phenylalanine 0.026mg 0.431mg 0%
Valine 0.035mg 0.501mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 CarbsCarbs +86.3%
Contains more ProteinProtein +673.5%
Contains more FatsFats +3485.7%
Contains more OtherOther +303.2%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -97.9%
Contains more Mono. FatMonounsaturated fat +4854.7%
Contains more Poly. FatPolyunsaturated fat +3914.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.