Crouton vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the main differences between crouton and submarine sandwich?
- Crouton is richer in selenium, iron, vitamin B1, folate, and fiber, yet submarine sandwich is richer in vitamin B6, calcium, and vitamin B12.
- Crouton's daily need coverage for selenium is 32% higher.
- Crouton has 4 times more fiber than submarine sandwich. Crouton has 5.1g of fiber, while submarine sandwich has 1.2g.
- Crouton contains less saturated fat.
We used Croutons, plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.
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.
| Contains more MagnesiumMagnesium | +55% |
| Contains more IronIron | +125.4% |
| Contains more CopperCopper | +94% |
| Contains more ManganeseManganese | +41.2% |
| Contains more SeleniumSelenium | +88.4% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +127.4% |
| Contains more ZincZinc | +18% |
| Contains less SodiumSodium | -17.6% |
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 B1Vitamin B1 | +81.6% |
| Contains more Vitamin B3Vitamin B3 | +25.8% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +29.4% |
| Contains more Vitamin B6Vitamin B6 | +680.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +259.8% |
| Contains more FatsFats | +52.1% |
| Contains more WaterWater | +927.5% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 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 | -57.5% |
| Contains more Mono. FatMonounsaturated fat | +21.5% |
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 37.5µg | 19.9µg | 32% |
| Iron | 4.08mg | 1.81mg | 28% |
| Vitamin B1 | 0.623mg | 0.343mg | 23% |
| Carbs | 73.5g | 20.43g | 18% |
| Folate | 132µg | 66µg | 17% |
| Fiber | 5.1g | 1.2g | 16% |
| Vitamin B6 | 0.026mg | 0.203mg | 14% |
| Calcium | 76mg | 171mg | 10% |
| Calories | 407kcal | 213kcal | 10% |
| Saturated fat | 1.51g | 3.554g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Copper | 0.163mg | 0.084mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B3 | 5.439mg | 4.323mg | 7% |
| Starch | 15.67g | 6% | |
| Manganese | 0.5mg | 0.354mg | 6% |
| Choline | 29.1mg | 5% | |
| Potassium | 124mg | 282mg | 5% |
| Fats | 6.6g | 10.04g | 5% |
| Sodium | 698mg | 575mg | 5% |
| Polyunsaturated fat | 1.273g | 1.927g | 4% |
| Vitamin K | 4.5µg | 4% | |
| Protein | 11.9g | 10.52g | 3% |
| Vitamin B5 | 0.429mg | 0.555mg | 3% |
| Magnesium | 31mg | 20mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 0µg | 22µg | 2% |
| Monounsaturated fat | 3.059g | 3.716g | 2% |
| Vitamin D | 0.2µg | 1% | |
| Zinc | 0.89mg | 1.05mg | 1% |
| Vitamin D | 7IU | 1% | |
| Net carbs | 68.4g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Phosphorus | 115mg | 112mg | 0% |
| Vitamin B2 | 0.272mg | 0.267mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.14mg | 0.1mg | 0% |
| Threonine | 0.337mg | 0.331mg | 0% |
| Isoleucine | 0.456mg | 0.431mg | 0% |
| Leucine | 0.832mg | 0.752mg | 0% |
| Lysine | 0.278mg | 0.491mg | 0% |
| Methionine | 0.211mg | 0.21mg | 0% |
| Phenylalanine | 0.586mg | 0.431mg | 0% |
| Valine | 0.514mg | 0.501mg | 0% |
| Histidine | 0.255mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
35%
Minerals Daily Need Coverage Score
70%
49%
Comparison summary
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 123mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 72)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1.5)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 2.044g)
Which food is richer in minerals?
Crouton is relatively richer in minerals