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Brunost vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between brunost and submarine sandwich

  • Brunost has more vitamin B12, vitamin B2, vitamin B5, phosphorus, potassium, calcium, and vitamin A; however, submarine sandwich is higher in vitamin B3.
  • Brunost covers your daily vitamin B12 needs 92% more than submarine sandwich.
  • Submarine sandwich contains 7 times less vitamin A than brunost. Brunost contains 1113IU of vitamin A, while submarine sandwich contains 170IU.
  • Submarine sandwich has less saturated fat.

Food varieties used in this article are Cheese, gjetost and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Brunost 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
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 MagnesiumMagnesium +250%
Contains more CalciumCalcium +133.9%
Contains more PotassiumPotassium +399.6%
Contains more PhosphorusPhosphorus +296.4%
Contains more IronIron +248.1%
Contains more ManganeseManganese +785%
Contains more SeleniumSelenium +37.2%
~equal in Copper ~0.084mg
~equal in Zinc ~1.05mg
~equal in Sodium ~575mg

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 0% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 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 AVitamin A +1418.2%
Contains more Vitamin B2Vitamin B2 +417.6%
Contains more Vitamin B5Vitamin B5 +503.8%
Contains more Vitamin B6Vitamin B6 +33.5%
Contains more Vitamin B12Vitamin B12 +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +431.7%
Contains more FolateFolate +1220%
~equal in Vitamin B1 ~0.343mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 FatsFats +193.9%
Contains more CarbsCarbs +108.8%
Contains more OtherOther +90%
Contains more WaterWater +320.5%
~equal in Protein ~10.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 more Mono. FatMonounsaturated fat +112%
Contains less Sat. FatSaturated fat -81.5%
Contains more Poly. FatPolyunsaturated fat +105.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Submarine sandwich DV% diff.
Vitamin B12 2.42µg 0.22µg 92%
Vitamin B2 1.382mg 0.267mg 86%
Saturated fat 19.16g 3.554g 71%
Vitamin B5 3.351mg 0.555mg 56%
Phosphorus 444mg 112mg 47%
Vitamin A 334µg 22µg 35%
Potassium 1409mg 282mg 33%
Fats 29.51g 10.04g 30%
Calcium 400mg 171mg 23%
Vitamin B3 0.813mg 4.323mg 22%
Cholesterol 94mg 27mg 22%
Iron 0.52mg 1.81mg 16%
Folate 5µg 66µg 15%
Manganese 0.04mg 0.354mg 14%
Calories 466kcal 213kcal 13%
Magnesium 70mg 20mg 12%
Selenium 14.5µg 19.9µg 10%
Monounsaturated fat 7.879g 3.716g 10%
Vitamin C 0mg 7.5mg 8%
Carbs 42.65g 20.43g 7%
Polyunsaturated fat 0.938g 1.927g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B6 0.271mg 0.203mg 5%
Fiber 0g 1.2g 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin B1 0.315mg 0.343mg 2%
Fructose 1.4g 2%
Protein 9.65g 10.52g 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Zinc 1.14mg 1.05mg 1%
Sodium 600mg 575mg 1%
Net carbs 42.65g 19.23g N/A
Sugar 3.18g N/A
Copper 0.08mg 0.084mg 0%
Trans fat 0.119g N/A
Tryptophan 0.135mg 0.1mg 0%
Threonine 0.393mg 0.331mg 0%
Isoleucine 0.519mg 0.431mg 0%
Leucine 0.992mg 0.752mg 0%
Lysine 0.814mg 0.491mg 0%
Methionine 0.318mg 0.21mg 0%
Phenylalanine 0.54mg 0.431mg 0%
Valine 0.765mg 0.501mg 0%
Histidine 0.293mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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
Brunost 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
84%
Brunost
35%
Submarine sandwich
Minerals Daily Need Coverage Score
72%
Brunost
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 15.606g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 27)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 3.18g)
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.