Chinese broccoli vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between chinese broccoli and submarine sandwich
- Chinese broccoli has more vitamin K, vitamin A, and vitamin C; however, submarine sandwich is higher in selenium, vitamin B3, vitamin B1, iron, and vitamin B6.
- Chinese broccoli covers your daily need for vitamin K, 67% more than submarine sandwich.
- Chinese broccoli has 10 times more vitamin A than submarine sandwich. While chinese broccoli has 1638IU of vitamin A, submarine sandwich has only 170IU.
- Chinese broccoli has less saturated fat.
These are the specific foods used in this comparison Broccoli, chinese, cooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains less SodiumSodium | -98.8% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +71% |
| Contains more IronIron | +223.2% |
| Contains more CopperCopper | +37.7% |
| Contains more ZincZinc | +169.2% |
| Contains more PhosphorusPhosphorus | +173.2% |
| Contains more ManganeseManganese | +34.1% |
| Contains more SeleniumSelenium | +1430.8% |
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 CVitamin C | +276% |
| Contains more Vitamin AVitamin A | +272.7% |
| Contains more Vitamin EVitamin E | +17.1% |
| Contains more Vitamin KVitamin K | +1784.4% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +261.1% |
| Contains more Vitamin B2Vitamin B2 | +82.9% |
| Contains more Vitamin B3Vitamin B3 | +889.2% |
| Contains more Vitamin B5Vitamin B5 | +249.1% |
| Contains more Vitamin B6Vitamin B6 | +190% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +15% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +65.5% |
| Contains more ProteinProtein | +822.8% |
| Contains more FatsFats | +1294.4% |
| Contains more CarbsCarbs | +436.2% |
| Contains more OtherOther | +216.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
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 | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +7332% |
| Contains more Poly. FatPolyunsaturated fat | +483.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 84.8µg | 4.5µg | 67% |
| Selenium | 1.3µg | 19.9µg | 34% |
| Sodium | 7mg | 575mg | 25% |
| Vitamin B3 | 0.437mg | 4.323mg | 24% |
| Vitamin C | 28.2mg | 7.5mg | 23% |
| Vitamin B1 | 0.095mg | 0.343mg | 21% |
| Protein | 1.14g | 10.52g | 19% |
| Saturated fat | 0.11g | 3.554g | 16% |
| Iron | 0.56mg | 1.81mg | 16% |
| Fats | 0.72g | 10.04g | 14% |
| Polyunsaturated fat | 0.33g | 1.927g | 11% |
| Calories | 22kcal | 213kcal | 10% |
| Phosphorus | 41mg | 112mg | 10% |
| Vitamin B6 | 0.07mg | 0.203mg | 10% |
| Monounsaturated fat | 0.05g | 3.716g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B2 | 0.146mg | 0.267mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin B5 | 0.159mg | 0.555mg | 8% |
| Folate | 99µg | 66µg | 8% |
| Vitamin A | 82µg | 22µg | 7% |
| Calcium | 100mg | 171mg | 7% |
| Starch | 15.67g | 6% | |
| Zinc | 0.39mg | 1.05mg | 6% |
| Carbs | 3.81g | 20.43g | 6% |
| Fiber | 2.5g | 1.2g | 5% |
| Manganese | 0.264mg | 0.354mg | 4% |
| Copper | 0.061mg | 0.084mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0IU | 7IU | 1% |
| Potassium | 261mg | 282mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Choline | 25.3mg | 29.1mg | 1% |
| Net carbs | 1.31g | 19.23g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Sugar | 0.84g | 3.18g | N/A |
| Vitamin E | 0.48mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
35%
Minerals Daily Need Coverage Score
18%
49%
Comparison summary
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chinese broccoli is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Chinese broccoli is lower in Saturated fat (difference - 3.444g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.