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Coconut milk vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between coconut milk and submarine sandwich

  • Coconut milk has more manganese and copper, while submarine sandwich has more vitamin B1, selenium, vitamin B3, vitamin B2, calcium, and vitamin B6.
  • Coconut milk's daily need coverage for saturated fat is 88% higher.
  • Submarine sandwich contains 3 times less copper than coconut milk. Coconut milk contains 0.266mg of copper, while submarine sandwich contains 0.084mg.
  • The amount of saturated fat in submarine sandwich is lower.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 +85%
Contains more CopperCopper +216.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +158.8%
Contains more CalciumCalcium +968.8%
Contains more IronIron +10.4%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +12%
Contains more SeleniumSelenium +221%
~equal in Potassium ~282mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 +167.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +173.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1219.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +468.8%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +515.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +312.5%
Contains more CholineCholine +242.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 +137.5%
Contains more WaterWater +19.7%
Contains more ProteinProtein +359.4%
Contains more CarbsCarbs +268.8%
Contains more OtherOther +252.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +266.5%
Contains more Poly. FatPolyunsaturated fat +638.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Submarine sandwich DV% diff.
Saturated fat 21.14g 3.554g 80%
Vitamin B1 0.026mg 0.343mg 26%
Selenium 6.2µg 19.9µg 25%
Sodium 15mg 575mg 24%
Manganese 0.916mg 0.354mg 24%
Vitamin B3 0.76mg 4.323mg 22%
Fats 23.84g 10.04g 21%
Vitamin B2 0mg 0.267mg 21%
Copper 0.266mg 0.084mg 20%
Protein 2.29g 10.52g 16%
Calcium 16mg 171mg 16%
Folate 16µg 66µg 13%
Vitamin B6 0.033mg 0.203mg 13%
Polyunsaturated fat 0.261g 1.927g 11%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.183mg 0.555mg 7%
Monounsaturated fat 1.014g 3.716g 7%
Starch 15.67g 6%
Carbs 5.54g 20.43g 5%
Vitamin C 2.8mg 7.5mg 5%
Vitamin K 0.1µg 4.5µg 4%
Choline 8.5mg 29.1mg 4%
Fiber 2.2g 1.2g 4%
Magnesium 37mg 20mg 4%
Zinc 0.67mg 1.05mg 3%
Vitamin E 0.15mg 0.41mg 2%
Vitamin A 0µg 22µg 2%
Phosphorus 100mg 112mg 2%
Iron 1.64mg 1.81mg 2%
Fructose 1.4g 2%
Calories 230kcal 213kcal 1%
Potassium 263mg 282mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 3.34g 19.23g N/A
Sugar 3.34g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.027mg 0.1mg 0%
Threonine 0.083mg 0.331mg 0%
Isoleucine 0.09mg 0.431mg 0%
Leucine 0.17mg 0.752mg 0%
Lysine 0.101mg 0.491mg 0%
Methionine 0.043mg 0.21mg 0%
Phenylalanine 0.116mg 0.431mg 0%
Valine 0.139mg 0.501mg 0%
Histidine 0.053mg 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?

ok
ok
is better in case of low diet
Coconut milk 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
5%
Coconut milk
35%
Submarine sandwich
Minerals Daily Need Coverage Score
42%
Coconut milk
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 17.586g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 97)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 560mg)

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.