Crackers vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between crackers and submarine sandwich
- Crackers have more vitamin K, iron, phosphorus, vitamin E, and vitamin B2; however, submarine sandwich is higher in selenium, vitamin B6, and vitamin B12.
- Crackers cover your daily need for vitamin K, 54% more than submarine sandwich.
- Crackers have 7 times more vitamin E than submarine sandwich. While crackers have 3.03mg of vitamin E, submarine sandwich has only 0.41mg.
- Submarine sandwich has less saturated fat.
These are the specific foods used in this comparison Crackers, standard snack-type, regular 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 more IronIron | +122.7% |
| Contains more CopperCopper | +23.8% |
| Contains more PhosphorusPhosphorus | +121.4% |
| Contains more ManganeseManganese | +38.7% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +42.5% |
| Contains more PotassiumPotassium | +139% |
| Contains more ZincZinc | +114.3% |
| Contains less SodiumSodium | -20.8% |
| Contains more SeleniumSelenium | +197% |
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 EVitamin E | +639% |
| Contains more Vitamin B1Vitamin B1 | +21.3% |
| Contains more Vitamin B2Vitamin B2 | +70.8% |
| Contains more Vitamin KVitamin K | +1440% |
| Contains more FolateFolate | +39.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
| Contains more Vitamin B6Vitamin B6 | +222.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +203.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 1.927g | 75% |
| Vitamin K | 69.3µg | 4.5µg | 54% |
| Iron | 4.03mg | 1.81mg | 28% |
| Fats | 26.43g | 10.04g | 25% |
| Selenium | 6.7µg | 19.9µg | 24% |
| Phosphorus | 248mg | 112mg | 19% |
| Vitamin E | 3.03mg | 0.41mg | 17% |
| Calories | 510kcal | 213kcal | 15% |
| Vitamin B2 | 0.456mg | 0.267mg | 15% |
| Carbs | 61.3g | 20.43g | 14% |
| Starch | 49.69g | 15.67g | 14% |
| Vitamin B6 | 0.063mg | 0.203mg | 11% |
| Saturated fat | 5.562g | 3.554g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Protein | 6.64g | 10.52g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Sodium | 726mg | 575mg | 7% |
| Folate | 92µg | 66µg | 7% |
| Monounsaturated fat | 6.553g | 3.716g | 7% |
| Manganese | 0.491mg | 0.354mg | 6% |
| Vitamin B1 | 0.416mg | 0.343mg | 6% |
| Zinc | 0.49mg | 1.05mg | 5% |
| Potassium | 118mg | 282mg | 5% |
| Calcium | 120mg | 171mg | 5% |
| Choline | 9.6mg | 29.1mg | 4% |
| Fiber | 2.3g | 1.2g | 4% |
| Vitamin B5 | 0.417mg | 0.555mg | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Copper | 0.104mg | 0.084mg | 2% |
| Fructose | 0.29g | 1.4g | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 59g | 19.23g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Sugar | 8.18g | 3.18g | N/A |
| Vitamin B3 | 4.352mg | 4.323mg | 0% |
| Trans fat | 1.076g | 0.119g | N/A |
| Tryptophan | 0.084mg | 0.1mg | 0% |
| Threonine | 0.193mg | 0.331mg | 0% |
| Isoleucine | 0.246mg | 0.431mg | 0% |
| Leucine | 0.471mg | 0.752mg | 0% |
| Lysine | 0.103mg | 0.491mg | 0% |
| Methionine | 0.112mg | 0.21mg | 0% |
| Phenylalanine | 0.331mg | 0.431mg | 0% |
| Valine | 0.294mg | 0.501mg | 0% |
| Histidine | 0.145mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 1.485g | 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 | 0.062g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.009g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 11.48g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +163.2% |
| Contains more CarbsCarbs | +200% |
| Contains more ProteinProtein | +58.4% |
| Contains more WaterWater | +1699.7% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 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 | +76.3% |
| Contains more Poly. FatPolyunsaturated fat | +581.7% |
| Contains less Sat. FatSaturated fat | -36.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more StarchStarch | +217.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +161.7% |
| Contains more FructoseFructose | +382.8% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0.47g
~equal in
Galactose
~0g
