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  6. Dried fruit vs. Submarine sandwich

Dried fruit vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between dried fruit and submarine sandwich?

  • Dried fruit is richer in vitamin A, copper, vitamin E, potassium, and fiber, yet submarine sandwich is richer in selenium, vitamin B1, and vitamin B2.
  • Dried fruit's daily need coverage for vitamin A is 69% higher.
  • Dried fruit has 11 times more vitamin E than submarine sandwich. Dried fruit has 4.33mg of vitamin E, while submarine sandwich has 0.41mg.
  • Dried fruit contains less sodium.

We used Apricots, dried, sulfured, uncooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +60%
Contains more PotassiumPotassium +312.1%
Contains more IronIron +47%
Contains more CopperCopper +308.3%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +210.9%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +57.7%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +804.5%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +718.2%
Contains more Vitamin EVitamin E +956.1%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2186.7%
Contains more Vitamin B2Vitamin B2 +260.8%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B6Vitamin B6 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +45.2%
Contains more FolateFolate +560%
Contains more CholineCholine +109.4%
~equal in Vitamin B5 ~0.555mg

All nutrients comparison - raw data values

Nutrient Dried fruit Submarine sandwich DV% diff.
Selenium 2.2µg 19.9µg 32%
Copper 0.343mg 0.084mg 29%
Vitamin B1 0.015mg 0.343mg 27%
Vitamin E 4.33mg 0.41mg 26%
Potassium 1162mg 282mg 26%
Sodium 10mg 575mg 25%
Fiber 7.3g 1.2g 24%
Vitamin A 180µg 22µg 18%
Saturated fat 0.017g 3.554g 16%
Vitamin B2 0.074mg 0.267mg 15%
Fats 0.51g 10.04g 15%
Carbs 62.64g 20.43g 14%
Fructose 12.47g 1.4g 14%
Folate 10µg 66µg 14%
Protein 3.39g 10.52g 14%
Polyunsaturated fat 0.074g 1.927g 12%
Calcium 55mg 171mg 12%
Iron 2.66mg 1.81mg 11%
Vitamin B3 2.589mg 4.323mg 11%
Monounsaturated fat 0.074g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 1mg 7.5mg 7%
Zinc 0.39mg 1.05mg 6%
Phosphorus 71mg 112mg 6%
Starch 0.35g 15.67g 6%
Manganese 0.235mg 0.354mg 5%
Vitamin B6 0.143mg 0.203mg 5%
Choline 13.9mg 29.1mg 3%
Magnesium 32mg 20mg 3%
Calories 241kcal 213kcal 1%
Vitamin K 3.1µg 4.5µg 1%
Vitamin B5 0.516mg 0.555mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 55.34g 19.23g N/A
Sugar 53.44g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.016mg 0.1mg 0%
Threonine 0.073mg 0.331mg 0%
Isoleucine 0.063mg 0.431mg 0%
Leucine 0.105mg 0.752mg 0%
Lysine 0.083mg 0.491mg 0%
Methionine 0.015mg 0.21mg 0%
Phenylalanine 0.062mg 0.431mg 0%
Valine 0.078mg 0.501mg 0%
Histidine 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +206.6%
Contains more ProteinProtein +210.3%
Contains more FatsFats +1868.6%
Contains more WaterWater +82.9%
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.5%
Contains more Mono. FatMonounsaturated fat +4921.6%
Contains more Poly. FatPolyunsaturated fat +2504.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 7% 7% 2%
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +2589.4%
Contains more FructoseFructose +790.7%
Contains more StarchStarch +4377.1%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.