Coconut oil vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Differences between Coconut oil and Submarine sandwich
- Coconut oil contains less Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, Calcium, Folate, and Phosphorus than Submarine sandwich.
- Coconut oil's daily need coverage for Saturated Fat is 395% higher.
- The amount of Saturated Fat in Submarine sandwich is lower.
The food types used in this comparison are Oil, coconut and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
Infographic
Infographic link
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
Sodium
-100%
Contains
more
Calcium
+17000%
Contains
more
Iron
+3520%
Contains
more
Magnesium
+∞%
Contains
more
Phosphorus
+∞%
Contains
more
Potassium
+∞%
Contains
more
Zinc
+5150%
Contains
more
Copper
+∞%
Contains
more
Manganese
+∞%
Contains
more
Selenium
+∞%
Contains
less
Sodium
-100%
Contains
more
Calcium
+17000%
Contains
more
Iron
+3520%
Contains
more
Magnesium
+∞%
Contains
more
Phosphorus
+∞%
Contains
more
Potassium
+∞%
Contains
more
Zinc
+5150%
Contains
more
Copper
+∞%
Contains
more
Manganese
+∞%
Contains
more
Selenium
+∞%
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 A
+∞%
Contains
more
Vitamin E
+272.7%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+∞%
Contains
more
Vitamin B2
+∞%
Contains
more
Vitamin B3
+∞%
Contains
more
Vitamin B5
+∞%
Contains
more
Vitamin B6
+∞%
Contains
more
Folate
+∞%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+650%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+272.7%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+∞%
Contains
more
Vitamin B2
+∞%
Contains
more
Vitamin B3
+∞%
Contains
more
Vitamin B5
+∞%
Contains
more
Vitamin B6
+∞%
Contains
more
Folate
+∞%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+650%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+886.7%
Contains
more
Protein
+∞%
Contains
more
Carbs
+∞%
Contains
more
Water
+188266.7%
Contains
more
Other
+174.7%
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
more
Fats
+886.7%
Contains
more
Protein
+∞%
Contains
more
Carbs
+∞%
Contains
more
Water
+188266.7%
Contains
more
Other
+174.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+70.4%
Contains
less
Saturated Fat
-95.7%
Contains
more
Polyunsaturated fat
+13.2%
Saturated Fat:
82.475 g
Monounsaturated Fat:
6.332 g
Polyunsaturated fat:
1.702 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
more
Monounsaturated Fat
+70.4%
Contains
less
Saturated Fat
-95.7%
Contains
more
Polyunsaturated fat
+13.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 19.23g |
|
| Protein | 0g | 10.52g |
|
| Fats | 99.06g | 10.04g |
|
| Carbs | 0g | 20.43g |
|
| Calories | 892kcal | 213kcal |
|
| Starch | 15.67g |
|
|
| Fructose | 1.4g |
|
|
| Sugar | 0g | 3.18g |
|
| Fiber | 0g | 1.2g |
|
| Calcium | 1mg | 171mg |
|
| Iron | 0.05mg | 1.81mg |
|
| Magnesium | 0mg | 20mg |
|
| Phosphorus | 0mg | 112mg |
|
| Potassium | 0mg | 282mg |
|
| Sodium | 0mg | 575mg |
|
| Zinc | 0.02mg | 1.05mg |
|
| Copper | 0mg | 0.084mg |
|
| Manganese | 0mg | 0.354mg |
|
| Selenium | 0µg | 19.9µg |
|
| Vitamin A | 0IU | 170IU |
|
| Vitamin A RAE | 0µg | 22µg |
|
| Vitamin E | 0.11mg | 0.41mg |
|
| Vitamin D | 0IU | 7IU |
|
| Vitamin D | 0µg | 0.2µg |
|
| Vitamin C | 0mg | 7.5mg |
|
| Vitamin B1 | 0mg | 0.343mg |
|
| Vitamin B2 | 0mg | 0.267mg |
|
| Vitamin B3 | 0mg | 4.323mg |
|
| Vitamin B5 | 0mg | 0.555mg |
|
| Vitamin B6 | 0mg | 0.203mg |
|
| Folate | 0µg | 66µg |
|
| Vitamin B12 | 0µg | 0.22µg |
|
| Vitamin K | 0.6µg | 4.5µg |
|
| Tryptophan | 0mg | 0.1mg |
|
| Threonine | 0mg | 0.331mg |
|
| Isoleucine | 0mg | 0.431mg |
|
| Leucine | 0mg | 0.752mg |
|
| Lysine | 0mg | 0.491mg |
|
| Methionine | 0mg | 0.21mg |
|
| Phenylalanine | 0mg | 0.431mg |
|
| Valine | 0mg | 0.501mg |
|
| Histidine | 0mg | 0.301mg |
|
| Cholesterol | 0mg | 27mg |
|
| Trans Fat | 0.028g | 0.119g |
|
| Saturated Fat | 82.475g | 3.554g |
|
| Omega-3 - DHA | 0g | 0.002g |
|
| Omega-3 - EPA | 0g | 0.001g |
|
| Omega-3 - DPA | 0g | 0.005g |
|
| Monounsaturated Fat | 6.332g | 3.716g |
|
| Polyunsaturated fat | 1.702g | 1.927g |
|
| Omega-6 - Eicosadienoic acid | 0g | 0.048g |
|
| Omega-6 - Linoleic acid | 1.676g | 1.665g |
|
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g |
|
| Omega-3 - ALA | 0.019g | 0.104g |
|
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g |
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.013g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
0%
37%
Minerals Daily Need Coverage Score
0%
49%
Comparison summary
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 78.921g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2.2)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 575mg)
Which food is lower in Cholesterol?
Coconut oil is lower in Cholesterol (difference - 27mg)