Cassava vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
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 of 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
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.
Contains
less
Sodium
-97.6%
Contains
more
Copper
+19%
Contains
more
Calcium
+968.8%
Contains
more
Iron
+570.4%
Contains
more
Phosphorus
+314.8%
Contains
more
Zinc
+208.8%
Contains
more
Selenium
+2742.9%
Equal in Magnesium - 20
Equal in Potassium - 282
Equal in Manganese - 0.354
Contains
less
Sodium
-97.6%
Contains
more
Copper
+19%
Contains
more
Calcium
+968.8%
Contains
more
Iron
+570.4%
Contains
more
Phosphorus
+314.8%
Contains
more
Zinc
+208.8%
Contains
more
Selenium
+2742.9%
Equal in Magnesium - 20
Equal in Potassium - 282
Equal in Manganese - 0.354
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 C
+174.7%
Contains
more
Vitamin A
+1207.7%
Contains
more
Vitamin E
+115.8%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B1
+294.3%
Contains
more
Vitamin B2
+456.3%
Contains
more
Vitamin B3
+406.2%
Contains
more
Vitamin B5
+418.7%
Contains
more
Vitamin B6
+130.7%
Contains
more
Folate
+144.4%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+136.8%
Contains
more
Vitamin C
+174.7%
Contains
more
Vitamin A
+1207.7%
Contains
more
Vitamin E
+115.8%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B1
+294.3%
Contains
more
Vitamin B2
+456.3%
Contains
more
Vitamin B3
+406.2%
Contains
more
Vitamin B5
+418.7%
Contains
more
Vitamin B6
+130.7%
Contains
more
Folate
+144.4%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+136.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+86.3%
Contains
more
Protein
+673.5%
Contains
more
Fats
+3485.7%
Contains
more
Other
+303.2%
Equal in Water - 56.51
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
more
Carbs
+86.3%
Contains
more
Protein
+673.5%
Contains
more
Fats
+3485.7%
Contains
more
Other
+303.2%
Equal in Water - 56.51
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-97.9%
Contains
more
Monounsaturated Fat
+4854.7%
Contains
more
Polyunsaturated fat
+3914.6%
Saturated Fat:
0.074 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.048 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
less
Saturated Fat
-97.9%
Contains
more
Monounsaturated Fat
+4854.7%
Contains
more
Polyunsaturated fat
+3914.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 36.26g | 19.23g |
|
| Protein | 1.36g | 10.52g |
|
| Fats | 0.28g | 10.04g |
|
| Carbs | 38.06g | 20.43g |
|
| Calories | 160kcal | 213kcal |
|
| Starch | 15.67g |
|
|
| Fructose | 1.4g |
|
|
| Sugar | 1.7g | 3.18g |
|
| Fiber | 1.8g | 1.2g |
|
| Calcium | 16mg | 171mg |
|
| Iron | 0.27mg | 1.81mg |
|
| Magnesium | 21mg | 20mg |
|
| Phosphorus | 27mg | 112mg |
|
| Potassium | 271mg | 282mg |
|
| Sodium | 14mg | 575mg |
|
| Zinc | 0.34mg | 1.05mg |
|
| Copper | 0.1mg | 0.084mg |
|
| Manganese | 0.384mg | 0.354mg |
|
| Selenium | 0.7µg | 19.9µg |
|
| Vitamin A | 13IU | 170IU |
|
| Vitamin A RAE | 1µg | 22µg |
|
| Vitamin E | 0.19mg | 0.41mg |
|
| Vitamin D | 0IU | 7IU |
|
| Vitamin D | 0µg | 0.2µg |
|
| Vitamin C | 20.6mg | 7.5mg |
|
| Vitamin B1 | 0.087mg | 0.343mg |
|
| Vitamin B2 | 0.048mg | 0.267mg |
|
| Vitamin B3 | 0.854mg | 4.323mg |
|
| Vitamin B5 | 0.107mg | 0.555mg |
|
| Vitamin B6 | 0.088mg | 0.203mg |
|
| Folate | 27µg | 66µg |
|
| Vitamin B12 | 0µg | 0.22µg |
|
| Vitamin K | 1.9µg | 4.5µg |
|
| Tryptophan | 0.019mg | 0.1mg |
|
| Threonine | 0.028mg | 0.331mg |
|
| Isoleucine | 0.027mg | 0.431mg |
|
| Leucine | 0.039mg | 0.752mg |
|
| Lysine | 0.044mg | 0.491mg |
|
| Methionine | 0.011mg | 0.21mg |
|
| Phenylalanine | 0.026mg | 0.431mg |
|
| Valine | 0.035mg | 0.501mg |
|
| Histidine | 0.02mg | 0.301mg |
|
| Cholesterol | 0mg | 27mg |
|
| Trans Fat | 0g | 0.119g |
|
| Saturated Fat | 0.074g | 3.554g |
|
| Omega-3 - DHA | 0g | 0.002g |
|
| Omega-3 - EPA | 0g | 0.001g |
|
| Omega-3 - DPA | 0g | 0.005g |
|
| Monounsaturated Fat | 0.075g | 3.716g |
|
| Polyunsaturated fat | 0.048g | 1.927g |
|
| Omega-6 - Eicosadienoic acid | 0.048g |
|
|
| Omega-6 - Linoleic acid | 1.665g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.003g |
|
|
| Omega-3 - ALA | 0.104g |
|
|
| Omega-3 - Eicosatrienoic acid | 0.004g |
|
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
37%
Minerals Daily Need Coverage Score
16%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 94)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 561mg)
Which food is lower in Cholesterol?
Cassava is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Cassava is lower in Saturated Fat (difference - 3.48g)