Macaroon vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Summary of differences between macaroon and submarine sandwich
- Macaroon has more copper and fiber; however, submarine sandwich is higher in vitamin B1, vitamin B3, selenium, calcium, vitamin B2, and folate.
- Macaroon covers your daily need for saturated fat, 83% more than submarine sandwich.
- Macaroon has 4 times more fiber than submarine sandwich. While macaroon has 5.1g of fiber, submarine sandwich has only 1.2g.
- Submarine sandwich has less saturated fat.
These are the specific foods used in this comparison Cookies, coconut macaroon 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 more MagnesiumMagnesium | +45% |
| Contains more CopperCopper | +220.2% |
| Contains less SodiumSodium | -58.1% |
| Contains more CalciumCalcium | +3320% |
| Contains more PotassiumPotassium | +129.3% |
| Contains more IronIron | +120.7% |
| Contains more ZincZinc | +43.8% |
| Contains more PhosphorusPhosphorus | +64.7% |
| Contains more SeleniumSelenium | +192.6% |
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 | +115.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1615% |
| Contains more Vitamin B2Vitamin B2 | +345% |
| Contains more Vitamin B3Vitamin B3 | +1865% |
| Contains more Vitamin B6Vitamin B6 | +111.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +309.1% |
| Contains more FolateFolate | +2100% |
| Contains more CholineCholine | +219.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 20.099g | 3.554g | 75% |
| Vitamin B1 | 0.02mg | 0.343mg | 27% |
| Vitamin B3 | 0.22mg | 4.323mg | 26% |
| Selenium | 6.8µg | 19.9µg | 24% |
| Copper | 0.269mg | 0.084mg | 21% |
| Fats | 22.55g | 10.04g | 19% |
| Calcium | 5mg | 171mg | 17% |
| Folate | 3µg | 66µg | 16% |
| Vitamin B2 | 0.06mg | 0.267mg | 16% |
| Fiber | 5.1g | 1.2g | 16% |
| Sodium | 241mg | 575mg | 15% |
| Manganese | 0.354mg | 15% | |
| Protein | 3.02g | 10.52g | 15% |
| Carbs | 61.22g | 20.43g | 14% |
| Iron | 0.82mg | 1.81mg | 12% |
| Calories | 460kcal | 213kcal | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B6 | 0.096mg | 0.203mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Polyunsaturated fat | 0.81g | 1.927g | 7% |
| Phosphorus | 68mg | 112mg | 6% |
| Starch | 15.67g | 6% | |
| Potassium | 123mg | 282mg | 5% |
| Monounsaturated fat | 1.61g | 3.716g | 5% |
| Choline | 9.1mg | 29.1mg | 4% |
| Zinc | 0.73mg | 1.05mg | 3% |
| Vitamin K | 1.1µg | 4.5µg | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Magnesium | 29mg | 20mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin E | 0.19mg | 0.41mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 56.12g | 19.23g | N/A |
| Sugar | 45.16g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
22.55 g
Carbs:
61.22 g
Water:
11.5 g
Other:
1.71 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +124.6% |
| Contains more CarbsCarbs | +199.7% |
| Contains more ProteinProtein | +248.3% |
| Contains more WaterWater | +391.4% |
| Contains more OtherOther | +46.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
20.099 g
Monounsaturated fat:
Mono. Fat
1.61 g
Polyunsaturated fat:
Poly. Fat
0.81 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 | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +130.8% |
| Contains more Poly. FatPolyunsaturated fat | +137.9% |
