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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.

Infographic

Celeriac vs Submarine sandwich infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 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 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.
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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +55.7%
Contains more ProteinProtein +601.3%
Contains more FatsFats +3246.7%
Contains more CarbsCarbs +122.1%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 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 -97.8%
Contains more Mono. FatMonounsaturated fat +6306.9%
Contains more Poly. FatPolyunsaturated fat +1202%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac 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 Celeriac Submarine sandwich 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac 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
19%
Celeriac
35%
Submarine sandwich
Minerals Daily Need Coverage Score
20%
Celeriac
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 35)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.6)
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?
Celeriac
Celeriac is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 475mg)
Which food is lower in Saturated fat?
Celeriac
Celeriac is lower in Saturated fat (difference - 3.475g)

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.