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Garden cress vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between garden cress and submarine sandwich?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, copper, and potassium, yet submarine sandwich is higher in selenium, vitamin B1, and vitamin B3.
  • Garden cress's daily need coverage for vitamin K is 448% more.
  • Garden cress has 41 times more vitamin A than submarine sandwich. While garden cress has 6917IU of vitamin A, submarine sandwich has only 170IU.
  • The amount of sodium in garden cress is lower.

We used Cress, garden, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

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Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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 +90%
Contains more PotassiumPotassium +114.9%
Contains more CopperCopper +102.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +56.2%
Contains more CalciumCalcium +111.1%
Contains more IronIron +39.2%
Contains more ZincZinc +356.5%
Contains more PhosphorusPhosphorus +47.4%
Contains more SeleniumSelenium +2111.1%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 +820%
Contains more Vitamin AVitamin A +1472.7%
Contains more Vitamin EVitamin E +70.7%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin KVitamin K +11942.2%
Contains more FolateFolate +21.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +328.8%
Contains more Vitamin B3Vitamin B3 +332.3%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49.2%
~equal in Vitamin B2 ~0.267mg

All nutrients comparison - raw data values

Nutrient Garden cress Submarine sandwich DV% diff.
Vitamin K 541.9µg 4.5µg 448%
Vitamin C 69mg 7.5mg 68%
Vitamin A 346µg 22µg 36%
Selenium 0.9µg 19.9µg 35%
Sodium 14mg 575mg 24%
Vitamin B1 0.08mg 0.343mg 22%
Vitamin B3 1mg 4.323mg 21%
Protein 2.6g 10.52g 16%
Saturated fat 0.023g 3.554g 16%
Fats 0.7g 10.04g 14%
Polyunsaturated fat 0.228g 1.927g 11%
Potassium 606mg 282mg 10%
Copper 0.17mg 0.084mg 10%
Manganese 0.553mg 0.354mg 9%
Vitamin B12 0µg 0.22µg 9%
Calories 32kcal 213kcal 9%
Calcium 81mg 171mg 9%
Monounsaturated fat 0.239g 3.716g 9%
Cholesterol 0mg 27mg 9%
Zinc 0.23mg 1.05mg 7%
Starch 15.67g 6%
Vitamin B5 0.242mg 0.555mg 6%
Iron 1.3mg 1.81mg 6%
Phosphorus 76mg 112mg 5%
Carbs 5.5g 20.43g 5%
Magnesium 38mg 20mg 4%
Folate 80µg 66µg 4%
Vitamin B6 0.247mg 0.203mg 3%
Fructose 1.4g 2%
Vitamin E 0.7mg 0.41mg 2%
Choline 19.5mg 29.1mg 2%
Vitamin B2 0.26mg 0.267mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 4.4g 19.23g N/A
Sugar 4.4g 3.18g N/A
Fiber 1.1g 1.2g 0%
Trans fat 0g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 WaterWater +58.2%
Contains more ProteinProtein +304.6%
Contains more FatsFats +1334.3%
Contains more CarbsCarbs +271.5%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -99.4%
Contains more Mono. FatMonounsaturated fat +1454.8%
Contains more Poly. FatPolyunsaturated fat +745.2%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.