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 | +∞% |
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 |
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% |
