Falafel vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between Falafel and Submarine sandwich
- Falafel has more Iron, Copper, Magnesium, Manganese, and Phosphorus, however, Submarine sandwich has more Selenium, Vitamin B3, Vitamin B1, and Calcium.
- Submarine sandwich's daily need coverage for Selenium is 34% more.
- Falafel has 4 times more Magnesium than Submarine sandwich. Falafel has 82mg of Magnesium, while Submarine sandwich has 20mg.
- Falafel is lower in Sodium.
The food varieties used in the comparison are Falafel, home-prepared and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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
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Iron
+89%
Contains
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Magnesium
+310%
Contains
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Phosphorus
+71.4%
Contains
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Potassium
+107.4%
Contains
less
Sodium
-48.9%
Contains
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Zinc
+42.9%
Contains
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Copper
+207.1%
Contains
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Manganese
+95.2%
Contains
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Calcium
+216.7%
Contains
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Selenium
+1890%
Contains
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Iron
+89%
Contains
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Magnesium
+310%
Contains
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Phosphorus
+71.4%
Contains
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Potassium
+107.4%
Contains
less
Sodium
-48.9%
Contains
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Zinc
+42.9%
Contains
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Copper
+207.1%
Contains
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Manganese
+95.2%
Contains
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Calcium
+216.7%
Contains
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Selenium
+1890%
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
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Folate
+40.9%
Contains
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Vitamin A
+1207.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+368.8%
Contains
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Vitamin B1
+134.9%
Contains
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Vitamin B2
+60.8%
Contains
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Vitamin B3
+314.1%
Contains
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Vitamin B5
+90.1%
Contains
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Vitamin B6
+62.4%
Contains
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Vitamin B12
+∞%
Contains
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Folate
+40.9%
Contains
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Vitamin A
+1207.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+368.8%
Contains
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Vitamin B1
+134.9%
Contains
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Vitamin B2
+60.8%
Contains
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Vitamin B3
+314.1%
Contains
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Vitamin B5
+90.1%
Contains
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Vitamin B6
+62.4%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26.5%
Contains
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Fats
+77.3%
Contains
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Carbs
+55.8%
Contains
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Water
+63.2%
Equal in Other - 2.5
Protein:
13.31 g
Fats:
17.8 g
Carbs:
31.84 g
Water:
34.62 g
Other:
2.43 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
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Protein
+26.5%
Contains
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Fats
+77.3%
Contains
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Carbs
+55.8%
Contains
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Water
+63.2%
Equal in Other - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-32.9%
Contains
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Monounsaturated Fat
+173.7%
Contains
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Polyunsaturated fat
+115.9%
Saturated Fat:
2.383 g
Monounsaturated Fat:
10.171 g
Polyunsaturated fat:
4.16 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
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Saturated Fat
-32.9%
Contains
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Monounsaturated Fat
+173.7%
Contains
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Polyunsaturated fat
+115.9%
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 31.84g | 19.23g |
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| Protein | 13.31g | 10.52g |
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| Fats | 17.8g | 10.04g |
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| Carbs | 31.84g | 20.43g |
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| Calories | 333kcal | 213kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 3.18g |
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| Fiber | 1.2g |
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| Calcium | 54mg | 171mg |
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| Iron | 3.42mg | 1.81mg |
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| Magnesium | 82mg | 20mg |
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| Phosphorus | 192mg | 112mg |
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| Potassium | 585mg | 282mg |
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| Sodium | 294mg | 575mg |
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| Zinc | 1.5mg | 1.05mg |
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| Copper | 0.258mg | 0.084mg |
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| Manganese | 0.691mg | 0.354mg |
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| Selenium | 1µg | 19.9µg |
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| Vitamin A | 13IU | 170IU |
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| Vitamin A RAE | 1µg | 22µg |
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| Vitamin E | 0.41mg |
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| Vitamin D | 0IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 1.6mg | 7.5mg |
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| Vitamin B1 | 0.146mg | 0.343mg |
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| Vitamin B2 | 0.166mg | 0.267mg |
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| Vitamin B3 | 1.044mg | 4.323mg |
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| Vitamin B5 | 0.292mg | 0.555mg |
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| Vitamin B6 | 0.125mg | 0.203mg |
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| Folate | 93µg | 66µg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 4.5µg |
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| Tryptophan | 0.134mg | 0.1mg |
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| Threonine | 0.492mg | 0.331mg |
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| Isoleucine | 0.567mg | 0.431mg |
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| Leucine | 0.944mg | 0.752mg |
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| Lysine | 0.856mg | 0.491mg |
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| Methionine | 0.187mg | 0.21mg |
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| Phenylalanine | 0.707mg | 0.431mg |
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| Valine | 0.562mg | 0.501mg |
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| Histidine | 0.364mg | 0.301mg |
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| Cholesterol | 0mg | 27mg |
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| Trans Fat | 0g | 0.119g |
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| Saturated Fat | 2.383g | 3.554g |
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| Omega-3 - DHA | 0.002g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.005g |
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| Monounsaturated Fat | 10.171g | 3.716g |
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| Polyunsaturated fat | 4.16g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
18%
37%
Minerals Daily Need Coverage Score
60%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 33)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $4)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Falafel contains less Sodium (difference - 281mg)
Which food is lower in Cholesterol?
Falafel is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Falafel is lower in Saturated Fat (difference - 1.171g)
Which food is richer in minerals?
Falafel is relatively richer in minerals