Mozzarella vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between mozzarella and submarine sandwich
- Mozzarella has more phosphorus, calcium, vitamin B12, and zinc, while submarine sandwich has more vitamin B1, vitamin B3, iron, and folate.
- Mozzarella's daily need coverage for phosphorus is 59% higher.
- Submarine sandwich contains 4 times less calcium than mozzarella. Mozzarella contains 731mg of calcium, while submarine sandwich contains 171mg.
- The amount of saturated fat in submarine sandwich is lower.
The food types used in this comparison are Cheese, mozzarella, low sodium 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.
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +327.5% |
| Contains more ZincZinc | +198.1% |
| Contains more PhosphorusPhosphorus | +367.9% |
| Contains less SodiumSodium | -97.2% |
| Contains more PotassiumPotassium | +196.8% |
| Contains more IronIron | +624% |
| Contains more CopperCopper | +211.1% |
| Contains more SeleniumSelenium | +26.8% |
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.
| Contains more Vitamin AVitamin A | +522.7% |
| Contains more Vitamin DVitamin D | +50% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
| Contains more Vitamin B12Vitamin B12 | +318.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +173.3% |
| Contains more Vitamin B1Vitamin B1 | +1615% |
| Contains more Vitamin B3Vitamin B3 | +3502.5% |
| Contains more Vitamin B6Vitamin B6 | +153.8% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +58.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 524mg | 112mg | 59% |
| Calcium | 731mg | 171mg | 56% |
| Protein | 27.5g | 10.52g | 34% |
| Saturated fat | 10.867g | 3.554g | 33% |
| Vitamin B12 | 0.92µg | 0.22µg | 29% |
| Vitamin B1 | 0.02mg | 0.343mg | 27% |
| Vitamin B3 | 0.12mg | 4.323mg | 26% |
| Sodium | 16mg | 575mg | 24% |
| Iron | 0.25mg | 1.81mg | 20% |
| Zinc | 3.13mg | 1.05mg | 19% |
| Manganese | 0.354mg | 15% | |
| Folate | 9µg | 66µg | 14% |
| Vitamin A | 137µg | 22µg | 13% |
| Fats | 17.1g | 10.04g | 11% |
| Vitamin B5 | 0.555mg | 11% | |
| Vitamin B6 | 0.08mg | 0.203mg | 9% |
| Polyunsaturated fat | 0.509g | 1.927g | 9% |
| Cholesterol | 54mg | 27mg | 9% |
| Selenium | 15.7µg | 19.9µg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Starch | 15.67g | 6% | |
| Copper | 0.027mg | 0.084mg | 6% |
| Potassium | 95mg | 282mg | 6% |
| Carbs | 3.1g | 20.43g | 6% |
| Vitamin B2 | 0.34mg | 0.267mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Monounsaturated fat | 4.844g | 3.716g | 3% |
| Calories | 280kcal | 213kcal | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin K | 1.8µg | 4.5µg | 2% |
| Choline | 18.4mg | 29.1mg | 2% |
| Vitamin E | 0.15mg | 0.41mg | 2% |
| Vitamin D | 0.3µg | 0.2µg | 1% |
| Magnesium | 26mg | 20mg | 1% |
| Vitamin D | 13IU | 7IU | 1% |
| Net carbs | 3.1g | 19.23g | N/A |
| Sugar | 1.23g | 3.18g | N/A |
| Trans fat | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +161.4% |
| Contains more FatsFats | +70.3% |
| Contains more CarbsCarbs | +559% |
| Contains more WaterWater | +13.2% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
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 | +30.4% |
| Contains less Sat. FatSaturated fat | -67.3% |
| Contains more Poly. FatPolyunsaturated fat | +278.6% |
