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  6. Chard raw vs. Submarine sandwich

Chard raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between Chard raw and Submarine sandwich

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, and Magnesium, while Submarine sandwich has more Selenium, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Chard raw's daily need coverage for Vitamin K is 688% higher.
  • Submarine sandwich contains 14 times less Vitamin A RAE than Chard raw. Chard raw contains 306µg of Vitamin A RAE, while Submarine sandwich contains 22µg.
  • The amount of Sodium in Chard raw is lower.

The food types used in this comparison are Chard, swiss, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Chard raw 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.
Chard raw
Chard raw
5
:
5
Submarine sandwich
Submarine sandwich
Contains more Magnesium +305%
Contains more Potassium +34.4%
Contains less Sodium -63%
Contains more Copper +113.1%
Contains more Calcium +235.3%
Contains more Phosphorus +143.5%
Contains more Zinc +191.7%
Contains more Selenium +2111.1%
Equal in Iron - 1.81
Equal in Manganese - 0.354
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Magnesium +305%
Contains more Potassium +34.4%
Contains less Sodium -63%
Contains more Copper +113.1%
Contains more Calcium +235.3%
Contains more Phosphorus +143.5%
Contains more Zinc +191.7%
Contains more Selenium +2111.1%
Equal in Iron - 1.81
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.
Chard raw
Chard raw
4
:
8
Submarine sandwich
Submarine sandwich
Contains more Vitamin A +3497.6%
Contains more Vitamin E +361%
Contains more Vitamin C +300%
Contains more Vitamin K +18344.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +757.5%
Contains more Vitamin B2 +196.7%
Contains more Vitamin B3 +980.8%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +105.1%
Contains more Folate +371.4%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Contains more Vitamin A +3497.6%
Contains more Vitamin E +361%
Contains more Vitamin C +300%
Contains more Vitamin K +18344.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +757.5%
Contains more Vitamin B2 +196.7%
Contains more Vitamin B3 +980.8%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +105.1%
Contains more Folate +371.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Submarine sandwich
Submarine sandwich
Contains more Water +64%
Contains more Protein +484.4%
Contains more Fats +4920%
Contains more Carbs +446.3%
Contains more Other +56.3%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Submarine sandwich
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 Water +64%
Contains more Protein +484.4%
Contains more Fats +4920%
Contains more Carbs +446.3%
Contains more Other +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Submarine sandwich
Submarine sandwich
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +9190%
Contains more Polyunsaturated fat +2652.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +9190%
Contains more Polyunsaturated fat +2652.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Submarine sandwich
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Submarine sandwich Opinion
Net carbs 2.14g 19.23g Submarine sandwich
Protein 1.8g 10.52g Submarine sandwich
Fats 0.2g 10.04g Submarine sandwich
Carbs 3.74g 20.43g Submarine sandwich
Calories 19kcal 213kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 1.1g 3.18g Chard raw
Fiber 1.6g 1.2g Chard raw
Calcium 51mg 171mg Submarine sandwich
Iron 1.8mg 1.81mg Submarine sandwich
Magnesium 81mg 20mg Chard raw
Phosphorus 46mg 112mg Submarine sandwich
Potassium 379mg 282mg Chard raw
Sodium 213mg 575mg Chard raw
Zinc 0.36mg 1.05mg Submarine sandwich
Copper 0.179mg 0.084mg Chard raw
Manganese 0.366mg 0.354mg Chard raw
Selenium 0.9µg 19.9µg Submarine sandwich
Vitamin A 6116IU 170IU Chard raw
Vitamin A RAE 306µg 22µg Chard raw
Vitamin E 1.89mg 0.41mg Chard raw
Vitamin D 0IU 7IU Submarine sandwich
Vitamin D 0µg 0.2µg Submarine sandwich
Vitamin C 30mg 7.5mg Chard raw
Vitamin B1 0.04mg 0.343mg Submarine sandwich
Vitamin B2 0.09mg 0.267mg Submarine sandwich
Vitamin B3 0.4mg 4.323mg Submarine sandwich
Vitamin B5 0.172mg 0.555mg Submarine sandwich
Vitamin B6 0.099mg 0.203mg Submarine sandwich
Folate 14µg 66µg Submarine sandwich
Vitamin B12 0µg 0.22µg Submarine sandwich
Vitamin K 830µg 4.5µg Chard raw
Tryptophan 0.017mg 0.1mg Submarine sandwich
Threonine 0.083mg 0.331mg Submarine sandwich
Isoleucine 0.147mg 0.431mg Submarine sandwich
Leucine 0.13mg 0.752mg Submarine sandwich
Lysine 0.099mg 0.491mg Submarine sandwich
Methionine 0.019mg 0.21mg Submarine sandwich
Phenylalanine 0.11mg 0.431mg Submarine sandwich
Valine 0.11mg 0.501mg Submarine sandwich
Histidine 0.036mg 0.301mg Submarine sandwich
Cholesterol 0mg 27mg Chard raw
Trans Fat 0g 0.119g Chard raw
Saturated Fat 0.03g 3.554g Chard raw
Omega-3 - DHA 0g 0.002g Submarine sandwich
Omega-3 - EPA 0g 0.001g Submarine sandwich
Omega-3 - DPA 0g 0.005g Submarine sandwich
Monounsaturated Fat 0.04g 3.716g Submarine sandwich
Polyunsaturated fat 0.07g 1.927g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Submarine sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
37%
Submarine sandwich
Minerals Daily Need Coverage Score
34%
Chard raw
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.4)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 362mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 3.524g)
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.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.