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Cookie dough vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between cookie dough and submarine sandwich?

  • Cookie dough is richer in manganese, yet submarine sandwich is richer in selenium, vitamin B3, calcium, vitamin B6, vitamin B2, vitamin B1, vitamin C, and folate.
  • Submarine sandwich's daily need coverage for selenium is 20% higher.
  • Cookie dough has 2 times more manganese than submarine sandwich. Cookie dough has 0.765mg of manganese, while submarine sandwich has 0.354mg.
  • Cookie dough contains less sodium.

We used Cookies, oatmeal, refrigerated dough and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +40%
Contains more IronIron +18.2%
Contains more CopperCopper +31%
Contains less SodiumSodium -48.9%
Contains more ManganeseManganese +116.1%
Contains more CalciumCalcium +451.6%
Contains more PotassiumPotassium +91.8%
Contains more ZincZinc +64.1%
Contains more SeleniumSelenium +118.7%
~equal in Phosphorus ~112mg

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
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 +450%
Contains more Vitamin B1Vitamin B1 +46.6%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin B3Vitamin B3 +131.8%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B6Vitamin B6 +395.1%
Contains more Vitamin B12Vitamin B12 +450%
Contains more FolateFolate +88.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 +88.2%
Contains more CarbsCarbs +189.3%
Contains more ProteinProtein +94.8%
Contains more WaterWater +269.3%
Contains more OtherOther +92.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +183.4%
Contains more Poly. FatPolyunsaturated fat +34.5%
Contains less Sat. FatSaturated fat -25.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cookie dough Submarine sandwich DV% diff.
Selenium 9.1µg 19.9µg 20%
Manganese 0.765mg 0.354mg 18%
Monounsaturated fat 10.531g 3.716g 17%
Vitamin B3 1.865mg 4.323mg 15%
Calcium 31mg 171mg 14%
Fats 18.9g 10.04g 14%
Carbs 59.1g 20.43g 13%
Vitamin B6 0.041mg 0.203mg 12%
Sodium 294mg 575mg 12%
Calories 424kcal 213kcal 11%
Protein 5.4g 10.52g 10%
Vitamin B1 0.234mg 0.343mg 9%
Vitamin B2 0.148mg 0.267mg 9%
Vitamin C 0mg 7.5mg 8%
Folate 35µg 66µg 8%
Vitamin B12 0.04µg 0.22µg 8%
Starch 15.67g 6%
Choline 29.1mg 5%
Fiber 2.5g 1.2g 5%
Saturated fat 4.751g 3.554g 5%
Polyunsaturated fat 2.592g 1.927g 4%
Iron 2.14mg 1.81mg 4%
Vitamin K 4.5µg 4%
Vitamin B5 0.372mg 0.555mg 4%
Potassium 147mg 282mg 4%
Zinc 0.64mg 1.05mg 4%
Vitamin E 0.41mg 3%
Copper 0.11mg 0.084mg 3%
Fructose 1.4g 2%
Vitamin A 4µg 22µg 2%
Magnesium 28mg 20mg 2%
Cholesterol 24mg 27mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Phosphorus 104mg 112mg 1%
Net carbs 56.6g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.088mg 0.1mg 0%
Threonine 0.177mg 0.331mg 0%
Isoleucine 0.227mg 0.431mg 0%
Leucine 0.414mg 0.752mg 0%
Lysine 0.257mg 0.491mg 0%
Methionine 0.122mg 0.21mg 0%
Phenylalanine 0.278mg 0.431mg 0%
Valine 0.291mg 0.501mg 0%
Histidine 0.125mg 0.301mg 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.001g 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
Cookie dough 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
15%
Cookie dough
35%
Submarine sandwich
Minerals Daily Need Coverage Score
41%
Cookie dough
49%
Submarine sandwich

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 1.197g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cookie dough
Cookie dough is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cookie dough
Cookie dough contains less Sodium (difference - 281mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.