Celeriac vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between celeriac and submarine sandwich

Celeriac has more vitamin K; however, submarine sandwich is higher in selenium, vitamin B1, vitamin B3, vitamin B2, folate, iron, and calcium.
Submarine sandwich covers your daily selenium needs 35% more than celeriac.
Submarine sandwich contains 9 times less vitamin K than celeriac. Celeriac contains 41µg of vitamin K, while submarine sandwich contains 4.5µg.
Celeriac has less sodium.

Food varieties used in this article are Celeriac, raw 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.

Celeriac

Submarine sandwich

Contains less SodiumSodium

-82.6%

Contains more CalciumCalcium	+297.7%
Contains more IronIron	+158.6%
Contains more CopperCopper	+20%
Contains more ZincZinc	+218.2%
Contains more ManganeseManganese	+124.1%
Contains more SeleniumSelenium	+2742.9%

~equal in Magnesium ~20mg

~equal in Potassium ~282mg

~equal in Phosphorus ~112mg

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.

Celeriac

Submarine sandwich

Contains more Vitamin KVitamin K

+811.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+13.9%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+586%
Contains more Vitamin B2Vitamin B2	+345%
Contains more Vitamin B3Vitamin B3	+517.6%
Contains more Vitamin B5Vitamin B5	+57.7%
Contains more Vitamin B6Vitamin B6	+23%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+725%
Contains more CholineCholine	+223.3%

~equal in Vitamin C ~7.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.7µg	19.9µg	35%
Vitamin K	41µg	4.5µg	30%
Vitamin B1	0.05mg	0.343mg	24%
Vitamin B3	0.7mg	4.323mg	23%
Sodium	100mg	575mg	21%
Protein	1.5g	10.52g	18%
Vitamin B2	0.06mg	0.267mg	16%
Saturated fat	0.079g	3.554g	16%
Fats	0.3g	10.04g	15%
Folate	8µg	66µg	15%
Iron	0.7mg	1.81mg	14%
Calcium	43mg	171mg	13%
Polyunsaturated fat	0.148g	1.927g	12%
Calories	42kcal	213kcal	9%
Vitamin B12	0µg	0.22µg	9%
Cholesterol	0mg	27mg	9%
Monounsaturated fat	0.058g	3.716g	9%
Manganese	0.158mg	0.354mg	9%
Zinc	0.33mg	1.05mg	7%
Starch		15.67g	6%
Vitamin B5	0.352mg	0.555mg	4%
Choline	9mg	29.1mg	4%
Carbs	9.2g	20.43g	4%
Vitamin B6	0.165mg	0.203mg	3%
Vitamin A	0µg	22µg	2%
Copper	0.07mg	0.084mg	2%
Fiber	1.8g	1.2g	2%
Fructose		1.4g	2%
Vitamin D	0µg	0.2µg	1%
Vitamin C	8mg	7.5mg	1%
Potassium	300mg	282mg	1%
Vitamin D	0IU	7IU	1%
Net carbs	7.4g	19.23g	N/A
Magnesium	20mg	20mg	0%
Sugar	1.6g	3.18g	N/A
Phosphorus	115mg	112mg	0%
Vitamin E	0.36mg	0.41mg	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		0.048g	N/A
Omega-6 - Linoleic acid		1.665g	N/A