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  6. Cocoa solids vs. Submarine sandwich

Cocoa solids vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are cocoa solids and submarine sandwich different?

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium than submarine sandwich.
  • Daily need coverage for copper for cocoa solids is 412% higher.
  • Cocoa solids contain 31 times more fiber than submarine sandwich. While cocoa solids contain 37g of fiber, submarine sandwich contains only 1.2g.
  • Submarine sandwich has less saturated fat.

Cocoa, dry powder, unsweetened and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.

Infographic

Cocoa solids vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 +2395%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +665.7%
Contains more CopperCopper +4409.5%
Contains more ZincZinc +548.6%
Contains more PhosphorusPhosphorus +555.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +983.9%
Contains more CalciumCalcium +33.6%
Contains more SeleniumSelenium +39.2%

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.
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +339.7%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +118.5%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +106.3%
Contains more CholineCholine +142.5%

All nutrients comparison - raw data values

Nutrient Cocoa solids Submarine sandwich DV% diff.
Copper 3.788mg 0.084mg 412%
Iron 13.86mg 1.81mg 151%
Manganese 3.837mg 0.354mg 151%
Fiber 37g 1.2g 143%
Magnesium 499mg 20mg 114%
Phosphorus 734mg 112mg 89%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.05mg 52%
Potassium 1524mg 282mg 37%
Sodium 21mg 575mg 24%
Vitamin B1 0.078mg 0.343mg 22%
Saturated fat 8.07g 3.554g 21%
Protein 19.6g 10.52g 18%
Vitamin B3 2.185mg 4.323mg 13%
Carbs 57.9g 20.43g 12%
Polyunsaturated fat 0.44g 1.927g 10%
Selenium 14.3µg 19.9µg 10%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Folate 32µg 66µg 9%
Vitamin C 0mg 7.5mg 8%
Vitamin B6 0.118mg 0.203mg 7%
Vitamin B5 0.254mg 0.555mg 6%
Fats 13.7g 10.04g 6%
Starch 15.67g 6%
Calcium 128mg 171mg 4%
Choline 12mg 29.1mg 3%
Monounsaturated fat 4.57g 3.716g 2%
Vitamin E 0.1mg 0.41mg 2%
Vitamin A 0µg 22µg 2%
Vitamin B2 0.241mg 0.267mg 2%
Fructose 1.4g 2%
Vitamin K 2.5µg 4.5µg 2%
Calories 228kcal 213kcal 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 20.9g 19.23g N/A
Sugar 1.75g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.293mg 0.1mg 0%
Threonine 0.776mg 0.331mg 0%
Isoleucine 0.76mg 0.431mg 0%
Leucine 1.189mg 0.752mg 0%
Lysine 0.983mg 0.491mg 0%
Methionine 0.202mg 0.21mg 0%
Phenylalanine 0.941mg 0.431mg 0%
Valine 1.177mg 0.501mg 0%
Histidine 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 ProteinProtein +86.3%
Contains more FatsFats +36.5%
Contains more CarbsCarbs +183.4%
Contains more OtherOther +132%
Contains more WaterWater +1783.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +23%
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +338%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.