Clam vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between clam and submarine sandwich
- Clam has more vitamin B12, selenium, copper, phosphorus, manganese, vitamin C, and zinc; however, submarine sandwich is higher in vitamin B1.
- Clam covers your daily need for vitamin B12, 4111% more than submarine sandwich.
- Clam has 8 times more copper than submarine sandwich. While clam has 0.688mg of copper, submarine sandwich has only 0.084mg.
- Submarine sandwich has less sodium.
These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat 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 more PotassiumPotassium | +122.7% |
| Contains more IronIron | +55.2% |
| Contains more CopperCopper | +719% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +201.8% |
| Contains more ManganeseManganese | +182.5% |
| Contains more SeleniumSelenium | +221.6% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +85.9% |
| Contains less SodiumSodium | -52.2% |
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 | +194.7% |
| Contains more Vitamin AVitamin A | +677.3% |
| Contains more Vitamin B2Vitamin B2 | +59.6% |
| Contains more Vitamin B5Vitamin B5 | +22.5% |
| Contains more Vitamin B12Vitamin B12 | +44850% |
| Contains more Vitamin B1Vitamin B1 | +128.7% |
| Contains more Vitamin B3Vitamin B3 | +28.9% |
| Contains more Vitamin B6Vitamin B6 | +84.5% |
| Contains more FolateFolate | +127.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +142.9% |
| Contains more WaterWater | +12.6% |
| Contains more OtherOther | +49.2% |
| Contains more FatsFats | +414.9% |
| Contains more CarbsCarbs | +298.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 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 | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +2060.5% |
| Contains more Poly. FatPolyunsaturated fat | +249.1% |
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 98.89µg | 0.22µg | 4111% |
| Selenium | 64µg | 19.9µg | 80% |
| Copper | 0.688mg | 0.084mg | 67% |
| Phosphorus | 338mg | 112mg | 32% |
| Protein | 25.55g | 10.52g | 30% |
| Manganese | 1mg | 0.354mg | 28% |
| Sodium | 1202mg | 575mg | 27% |
| Vitamin A | 171µg | 22µg | 17% |
| Vitamin C | 22.1mg | 7.5mg | 16% |
| Vitamin B1 | 0.15mg | 0.343mg | 16% |
| Zinc | 2.73mg | 1.05mg | 15% |
| Saturated fat | 0.188g | 3.554g | 15% |
| Iron | 2.81mg | 1.81mg | 13% |
| Cholesterol | 67mg | 27mg | 13% |
| Vitamin B2 | 0.426mg | 0.267mg | 12% |
| Fats | 1.95g | 10.04g | 12% |
| Potassium | 628mg | 282mg | 10% |
| Folate | 29µg | 66µg | 9% |
| Monounsaturated fat | 0.172g | 3.716g | 9% |
| Polyunsaturated fat | 0.552g | 1.927g | 9% |
| Calcium | 92mg | 171mg | 8% |
| Vitamin B6 | 0.11mg | 0.203mg | 7% |
| Starch | 15.67g | 6% | |
| Vitamin B3 | 3.354mg | 4.323mg | 6% |
| Choline | 29.1mg | 5% | |
| Carbs | 5.13g | 20.43g | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 148kcal | 213kcal | 3% |
| Vitamin B5 | 0.68mg | 0.555mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 5.13g | 19.23g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.286mg | 0.1mg | 0% |
| Threonine | 1.099mg | 0.331mg | 0% |
| Isoleucine | 1.112mg | 0.431mg | 0% |
| Leucine | 1.798mg | 0.752mg | 0% |
| Lysine | 1.909mg | 0.491mg | 0% |
| Methionine | 0.576mg | 0.21mg | 0% |
| Phenylalanine | 0.915mg | 0.431mg | 0% |
| Valine | 1.116mg | 0.501mg | 0% |
| Histidine | 0.49mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.138g | 0.001g | N/A |
| Omega-3 - DHA | 0.146g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.104g | 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
983%
35%
Minerals Daily Need Coverage Score
129%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 627mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 3.366g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.