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Cereal vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between cereal and submarine sandwich

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese; however, submarine sandwich has more selenium.
  • Cereal's daily need coverage for vitamin B1 is 495% more.
  • Cereal has 29 times more vitamin B6 than submarine sandwich. Cereal has 5.986mg of vitamin B6, while submarine sandwich has 0.203mg.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Cereal 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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +1781.8%
Contains more CopperCopper +63.1%
Contains more ZincZinc +623.8%
Contains more ManganeseManganese +123.2%
Contains more CalciumCalcium +1610%
Contains more PotassiumPotassium +168.6%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -27.7%
Contains more SeleniumSelenium +215.9%
~equal in Magnesium ~20mg

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 +413.3%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin B1Vitamin B1 +1733.2%
Contains more Vitamin B2Vitamin B2 +1349.4%
Contains more Vitamin B3Vitamin B3 +585.2%
Contains more Vitamin B6Vitamin B6 +2848.8%
Contains more Vitamin EVitamin E +412.5%
Contains more Vitamin B5Vitamin B5 +145.6%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +325.1%
Contains more ProteinProtein +73.6%
Contains more FatsFats +829.6%
Contains more WaterWater +1395%
Contains more OtherOther +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -92.7%
Contains more Mono. FatMonounsaturated fat +1721.6%
Contains more Poly. FatPolyunsaturated fat +444.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
1
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 +355.6%
Contains more FructoseFructose +438.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +422.2%
~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.
Cereal Submarine sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Submarine sandwich DV% diff.
Vitamin B1 6.288mg 0.343mg 495%
Vitamin B6 5.986mg 0.203mg 445%
Iron 34.06mg 1.81mg 403%
Vitamin B2 3.87mg 0.267mg 277%
Vitamin B3 29.62mg 4.323mg 158%
Vitamin A 814µg 22µg 88%
Zinc 7.6mg 1.05mg 60%
Vitamin C 38.5mg 7.5mg 34%
Selenium 6.3µg 19.9µg 25%
Carbs 86.85g 20.43g 22%
Manganese 0.79mg 0.354mg 19%
Folate 66µg 17%
Calcium 10mg 171mg 16%
Saturated fat 0.26g 3.554g 15%
Fats 1.08g 10.04g 14%
Polyunsaturated fat 0.354g 1.927g 10%
Sodium 795mg 575mg 10%
Vitamin B12 0.22µg 9%
Protein 6.06g 10.52g 9%
Monounsaturated fat 0.204g 3.716g 9%
Cholesterol 27mg 9%
Calories 378kcal 213kcal 8%
Vitamin B5 0.226mg 0.555mg 7%
Starch 15.67g 6%
Copper 0.137mg 0.084mg 6%
Potassium 105mg 282mg 5%
Phosphorus 77mg 112mg 5%
Choline 29.1mg 5%
Vitamin K 0µg 4.5µg 4%
Vitamin E 0.08mg 0.41mg 2%
Fructose 0.26g 1.4g 1%
Fiber 1.4g 1.2g 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 85.45g 19.23g N/A
Magnesium 19mg 20mg 0%
Sugar 10.35g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.066mg 0.1mg 0%
Threonine 0.241mg 0.331mg 0%
Isoleucine 0.26mg 0.431mg 0%
Leucine 0.767mg 0.752mg 0%
Lysine 0.113mg 0.491mg 0%
Methionine 0.13mg 0.21mg 0%
Phenylalanine 0.365mg 0.431mg 0%
Valine 0.344mg 0.501mg 0%
Histidine 0.162mg 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 0g 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
Cereal 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
371%
Cereal
35%
Submarine sandwich
Minerals Daily Need Coverage Score
183%
Cereal
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 7.17g)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 220mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 3.294g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.