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  6. Mackerel vs. Submarine sandwich

Mackerel vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between mackerel and submarine sandwich

  • Mackerel has more vitamin B12, selenium, phosphorus, vitamin B6, magnesium, and vitamin B3, while submarine sandwich has more folate and calcium.
  • Mackerel's daily need coverage for vitamin B12 is 783% higher.
  • Submarine sandwich contains 5 times less magnesium than mackerel. Mackerel contains 97mg of magnesium, while submarine sandwich contains 20mg.
  • The amount of cholesterol in submarine sandwich is lower.

The food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Mackerel vs Submarine sandwich infographic
Infographic link

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +385%
Contains more PotassiumPotassium +42.2%
Contains more CopperCopper +11.9%
Contains more PhosphorusPhosphorus +148.2%
Contains less SodiumSodium -85.6%
Contains more SeleniumSelenium +159.3%
Contains more CalciumCalcium +1040%
Contains more IronIron +15.3%
Contains more ZincZinc +11.7%
Contains more ManganeseManganese +1670%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +145.5%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +58.5%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B6Vitamin B6 +126.6%
Contains more Vitamin B12Vitamin B12 +8536.4%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin B1Vitamin B1 +115.7%
Contains more FolateFolate +3200%

All nutrients comparison - raw data values

Nutrient Mackerel Submarine sandwich DV% diff.
Vitamin B12 19µg 0.22µg 783%
Selenium 51.6µg 19.9µg 58%
Protein 23.85g 10.52g 27%
Phosphorus 278mg 112mg 24%
Sodium 83mg 575mg 21%
Vitamin B6 0.46mg 0.203mg 20%
Magnesium 97mg 20mg 18%
Cholesterol 75mg 27mg 16%
Folate 2µg 66µg 16%
Calcium 15mg 171mg 16%
Vitamin B3 6.85mg 4.323mg 16%
Polyunsaturated fat 4.3g 1.927g 16%
Vitamin B1 0.159mg 0.343mg 15%
Manganese 0.02mg 0.354mg 15%
Fats 17.81g 10.04g 12%
Vitamin B2 0.412mg 0.267mg 11%
Vitamin B5 0.99mg 0.555mg 9%
Monounsaturated fat 7.006g 3.716g 8%
Vitamin C 0.4mg 7.5mg 8%
Carbs 0g 20.43g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Fiber 0g 1.2g 5%
Vitamin A 54µg 22µg 4%
Vitamin K 4.5µg 4%
Potassium 401mg 282mg 4%
Vitamin E 0.41mg 3%
Saturated fat 4.176g 3.554g 3%
Iron 1.57mg 1.81mg 3%
Fructose 1.4g 2%
Calories 262kcal 213kcal 2%
Vitamin D 0.2µg 1%
Zinc 0.94mg 1.05mg 1%
Copper 0.094mg 0.084mg 1%
Vitamin D 7IU 1%
Net carbs 0g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.267mg 0.1mg 0%
Threonine 1.045mg 0.331mg 0%
Isoleucine 1.099mg 0.431mg 0%
Leucine 1.938mg 0.752mg 0%
Lysine 2.19mg 0.491mg 0%
Methionine 0.706mg 0.21mg 0%
Phenylalanine 0.931mg 0.431mg 0%
Valine 1.228mg 0.501mg 0%
Histidine 0.702mg 0.301mg 0%
Omega-3 - EPA 0.504g 0.001g N/A
Omega-3 - DHA 0.699g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 ProteinProtein +126.7%
Contains more FatsFats +77.4%
Contains more OtherOther +102.8%
Contains more CarbsCarbs +∞%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 more Mono. FatMonounsaturated fat +88.5%
Contains more Poly. FatPolyunsaturated fat +123.1%
Contains less Sat. FatSaturated fat -14.9%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.