Filo vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between filo and submarine sandwich
- Filo has more iron, vitamin B1, and selenium; however, submarine sandwich has more calcium, vitamin B6, vitamin B1,2, vitamin C, and potassium.
- Filo's daily need coverage for iron is 18% more.
- Filo has 2 times more vitamin B1 than submarine sandwich. Filo has 0.541mg of vitamin B1, while submarine sandwich has 0.343mg.
- Filo is lower in saturated fat.
The food varieties used in the comparison are Phyllo dough and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 IronIron | +77.3% |
| Contains more CopperCopper | +20.2% |
| Contains less SodiumSodium | -16% |
| Contains more ManganeseManganese | +34.5% |
| Contains more SeleniumSelenium | +17.1% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +1454.5% |
| Contains more PotassiumPotassium | +281.1% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +49.3% |
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 | +57.7% |
| Contains more Vitamin B2Vitamin B2 | +27.7% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +412.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +83.8% |
| Contains more Vitamin B6Vitamin B6 | +576.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more CholineCholine | +321.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.21mg | 1.81mg | 18% |
| Vitamin B1 | 0.541mg | 0.343mg | 17% |
| Calcium | 11mg | 171mg | 16% |
| Vitamin B6 | 0.03mg | 0.203mg | 13% |
| Carbs | 52.6g | 20.43g | 11% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Saturated fat | 1.47g | 3.554g | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Protein | 7.1g | 10.52g | 7% |
| Polyunsaturated fat | 0.923g | 1.927g | 7% |
| Folate | 88µg | 66µg | 6% |
| Potassium | 74mg | 282mg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B2 | 0.341mg | 0.267mg | 6% |
| Fats | 6g | 10.04g | 6% |
| Selenium | 23.3µg | 19.9µg | 6% |
| Manganese | 0.476mg | 0.354mg | 5% |
| Zinc | 0.49mg | 1.05mg | 5% |
| Phosphorus | 75mg | 112mg | 5% |
| Vitamin B5 | 0.302mg | 0.555mg | 5% |
| Choline | 6.9mg | 29.1mg | 4% |
| Calories | 299kcal | 213kcal | 4% |
| Sodium | 483mg | 575mg | 4% |
| Fiber | 1.9g | 1.2g | 3% |
| Vitamin E | 0.08mg | 0.41mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin B3 | 4.073mg | 4.323mg | 2% |
| Copper | 0.101mg | 0.084mg | 2% |
| Vitamin K | 2.5µg | 4.5µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0IU | 7IU | 1% |
| Monounsaturated fat | 3.149g | 3.716g | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Magnesium | 15mg | 20mg | 1% |
| Net carbs | 50.7g | 19.23g | N/A |
| Sugar | 0.18g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.088mg | 0.1mg | 0% |
| Threonine | 0.194mg | 0.331mg | 0% |
| Isoleucine | 0.246mg | 0.431mg | 0% |
| Leucine | 0.49mg | 0.752mg | 0% |
| Lysine | 0.158mg | 0.491mg | 0% |
| Methionine | 0.126mg | 0.21mg | 0% |
| Phenylalanine | 0.359mg | 0.431mg | 0% |
| Valine | 0.286mg | 0.501mg | 0% |
| Histidine | 0.159mg | 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:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +157.5% |
| Contains more ProteinProtein | +48.2% |
| Contains more FatsFats | +67.3% |
| Contains more WaterWater | +73.3% |
| Contains more OtherOther | +47.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 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 | -58.6% |
| Contains more Mono. FatMonounsaturated fat | +18% |
| Contains more Poly. FatPolyunsaturated fat | +108.8% |
