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  6. Couscous vs. Submarine sandwich

Couscous vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between couscous and submarine sandwich

  • Couscous has more selenium; however, submarine sandwich is higher in vitamin B1, vitamin B3, vitamin B2, iron, calcium, phosphorus, and folate.
  • Submarine sandwich covers your daily need for sodium, 25% more than couscous.
  • Couscous has less sodium.

These are the specific foods used in this comparison Couscous, cooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Couscous vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 less SodiumSodium -99.1%
Contains more SeleniumSelenium +38.2%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +2037.5%
Contains more PotassiumPotassium +386.2%
Contains more IronIron +376.3%
Contains more CopperCopper +104.9%
Contains more ZincZinc +303.8%
Contains more PhosphorusPhosphorus +409.1%
Contains more ManganeseManganese +321.4%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +444.4%
Contains more Vitamin B2Vitamin B2 +888.9%
Contains more Vitamin B3Vitamin B3 +339.8%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B6Vitamin B6 +298%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +340%
Contains more CholineCholine +781.8%

All nutrients comparison - raw data values

Nutrient Couscous Submarine sandwich DV% diff.
Sodium 5mg 575mg 25%
Vitamin B1 0.063mg 0.343mg 23%
Vitamin B3 0.983mg 4.323mg 21%
Iron 0.38mg 1.81mg 18%
Vitamin B2 0.027mg 0.267mg 18%
Saturated fat 0.029g 3.554g 16%
Calcium 8mg 171mg 16%
Fats 0.16g 10.04g 15%
Selenium 27.5µg 19.9µg 14%
Folate 15µg 66µg 13%
Phosphorus 22mg 112mg 13%
Protein 3.79g 10.52g 13%
Vitamin B6 0.051mg 0.203mg 12%
Polyunsaturated fat 0.064g 1.927g 12%
Manganese 0.084mg 0.354mg 12%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.022g 3.716g 9%
Vitamin C 0mg 7.5mg 8%
Potassium 58mg 282mg 7%
Zinc 0.26mg 1.05mg 7%
Starch 15.67g 6%
Choline 3.3mg 29.1mg 5%
Calories 112kcal 213kcal 5%
Copper 0.041mg 0.084mg 5%
Vitamin B5 0.371mg 0.555mg 4%
Vitamin K 0.1µg 4.5µg 4%
Magnesium 8mg 20mg 3%
Vitamin E 0.13mg 0.41mg 2%
Vitamin A 0µg 22µg 2%
Fructose 1.4g 2%
Carbs 23.22g 20.43g 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Fiber 1.4g 1.2g 1%
Net carbs 21.82g 19.23g N/A
Sugar 0.1g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.049mg 0.1mg 0%
Threonine 0.1mg 0.331mg 0%
Isoleucine 0.147mg 0.431mg 0%
Leucine 0.259mg 0.752mg 0%
Lysine 0.073mg 0.491mg 0%
Methionine 0.059mg 0.21mg 0%
Phenylalanine 0.184mg 0.431mg 0%
Valine 0.162mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 CarbsCarbs +13.7%
Contains more WaterWater +28.4%
Contains more ProteinProtein +177.6%
Contains more FatsFats +6175%
Contains more OtherOther +861.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +16790.9%
Contains more Poly. FatPolyunsaturated fat +2910.9%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.