Coconut vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are coconut and submarine sandwich different?
- Coconut is richer in manganese, copper, and fiber, while submarine sandwich is higher in vitamin B3, vitamin B1, vitamin B2, selenium, and calcium.
- Coconut covers your daily need for saturated fat, 131% more than submarine sandwich.
- Coconut contains 8 times more fiber than submarine sandwich. Coconut contains 9g of fiber, while submarine sandwich contains 1.2g.
- Submarine sandwich is lower in saturated fat.
Nuts, coconut meat, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.
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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 MagnesiumMagnesium | +60% |
| Contains more PotassiumPotassium | +26.2% |
| Contains more IronIron | +34.3% |
| Contains more CopperCopper | +417.9% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +323.7% |
| Contains more CalciumCalcium | +1121.4% |
| Contains more SeleniumSelenium | +97% |
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 | +127.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +70.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +419.7% |
| Contains more Vitamin B2Vitamin B2 | +1235% |
| Contains more Vitamin B3Vitamin B3 | +700.6% |
| Contains more Vitamin B5Vitamin B5 | +85% |
| Contains more Vitamin B6Vitamin B6 | +275.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2150% |
| Contains more FolateFolate | +153.8% |
| Contains more CholineCholine | +140.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +233.6% |
| Contains more ProteinProtein | +215.9% |
| Contains more CarbsCarbs | +34.1% |
| Contains more WaterWater | +20.3% |
| Contains more OtherOther | +160.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | -88% |
| Contains more Mono. FatMonounsaturated fat | +160.8% |
| Contains more Poly. FatPolyunsaturated fat | +426.5% |
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 Sugar |
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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 vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 3.554g | 119% |
| Manganese | 1.5mg | 0.354mg | 50% |
| Copper | 0.435mg | 0.084mg | 39% |
| Fats | 33.49g | 10.04g | 36% |
| Fiber | 9g | 1.2g | 31% |
| Vitamin B3 | 0.54mg | 4.323mg | 24% |
| Sodium | 20mg | 575mg | 24% |
| Vitamin B1 | 0.066mg | 0.343mg | 23% |
| Vitamin B2 | 0.02mg | 0.267mg | 19% |
| Selenium | 10.1µg | 19.9µg | 18% |
| Calcium | 14mg | 171mg | 16% |
| Protein | 3.33g | 10.52g | 14% |
| Vitamin B6 | 0.054mg | 0.203mg | 11% |
| Folate | 26µg | 66µg | 10% |
| Polyunsaturated fat | 0.366g | 1.927g | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Iron | 2.43mg | 1.81mg | 8% |
| Calories | 354kcal | 213kcal | 7% |
| Monounsaturated fat | 1.425g | 3.716g | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B5 | 0.3mg | 0.555mg | 5% |
| Vitamin C | 3.3mg | 7.5mg | 5% |
| Vitamin K | 0.2µg | 4.5µg | 4% |
| Magnesium | 32mg | 20mg | 3% |
| Choline | 12.1mg | 29.1mg | 3% |
| Carbs | 15.23g | 20.43g | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Potassium | 356mg | 282mg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.24mg | 0.41mg | 1% |
| Net carbs | 6.23g | 19.23g | N/A |
| Sugar | 6.23g | 3.18g | N/A |
| Zinc | 1.1mg | 1.05mg | 0% |
| Phosphorus | 113mg | 112mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.039mg | 0.1mg | 0% |
| Threonine | 0.121mg | 0.331mg | 0% |
| Isoleucine | 0.131mg | 0.431mg | 0% |
| Leucine | 0.247mg | 0.752mg | 0% |
| Lysine | 0.147mg | 0.491mg | 0% |
| Methionine | 0.062mg | 0.21mg | 0% |
| Phenylalanine | 0.169mg | 0.431mg | 0% |
| Valine | 0.202mg | 0.501mg | 0% |
| Histidine | 0.077mg | 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?
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
8%
35%
Minerals Daily Need Coverage Score
63%
49%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 3.05g)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 26.144g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 555mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals