Coconut oil vs. Submarine sandwich — In-Depth Nutrition Comparison
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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.
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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 | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +17000% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +3520% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +5150% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +272.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +9600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 FatsFats | +886.7% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +188266.7% |
| Contains more OtherOther | +174.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
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 | +70.4% |
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 82.475g | 3.554g | 359% |
| Fats | 99.06g | 10.04g | 137% |
| Selenium | 0µg | 19.9µg | 36% |
| Calories | 892kcal | 213kcal | 34% |
| Vitamin B1 | 0mg | 0.343mg | 29% |
| Vitamin B3 | 0mg | 4.323mg | 27% |
| Sodium | 0mg | 575mg | 25% |
| Iron | 0.05mg | 1.81mg | 22% |
| Protein | 0g | 10.52g | 21% |
| Vitamin B2 | 0mg | 0.267mg | 21% |
| Folate | 0µg | 66µg | 17% |
| Calcium | 1mg | 171mg | 17% |
| Phosphorus | 0mg | 112mg | 16% |
| Vitamin B6 | 0mg | 0.203mg | 16% |
| Manganese | 0mg | 0.354mg | 15% |
| Vitamin B5 | 0mg | 0.555mg | 11% |
| Copper | 0mg | 0.084mg | 9% |
| Zinc | 0.02mg | 1.05mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Potassium | 0mg | 282mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Carbs | 0g | 20.43g | 7% |
| Monounsaturated fat | 6.332g | 3.716g | 7% |
| Starch | 15.67g | 6% | |
| Magnesium | 0mg | 20mg | 5% |
| Choline | 0.3mg | 29.1mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin K | 0.6µg | 4.5µg | 3% |
| Polyunsaturated fat | 1.702g | 1.927g | 2% |
| Vitamin E | 0.11mg | 0.41mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 0g | 19.23g | N/A |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.028g | 0.119g | N/A |
| Tryptophan | 0mg | 0.1mg | 0% |
| Threonine | 0mg | 0.331mg | 0% |
| Isoleucine | 0mg | 0.431mg | 0% |
| Leucine | 0mg | 0.752mg | 0% |
| Lysine | 0mg | 0.491mg | 0% |
| Methionine | 0mg | 0.21mg | 0% |
| Phenylalanine | 0mg | 0.431mg | 0% |
| Valine | 0mg | 0.501mg | 0% |
| Histidine | 0mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.019g | 0.104g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.676g | 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
0%
35%
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 Cholesterol?
Coconut oil is lower in Cholesterol (difference - 27mg)
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)