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Fruit salad vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between fruit salad and submarine sandwich?

  • Submarine sandwich is richer than fruit salad in vitamin B1, vitamin B3, iron, vitamin B2, calcium, folate, phosphorus, and vitamin B6.
  • Submarine sandwich's daily need coverage for vitamin B1 is 28% more.
  • The amount of sodium in fruit salad is lower.

We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

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Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1454.5%
Contains more PotassiumPotassium +143.1%
Contains more IronIron +624%
Contains more CopperCopper +68%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +134.4%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 +36.4%
Contains more Vitamin CVitamin C +127.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3018.2%
Contains more Vitamin B2Vitamin B2 +1807.1%
Contains more Vitamin B3Vitamin B3 +1114.3%
Contains more Vitamin B5Vitamin B5 +947.2%
Contains more Vitamin B6Vitamin B6 +651.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 WaterWater +52.5%
Contains more ProteinProtein +1962.7%
Contains more FatsFats +33366.7%
Contains more CarbsCarbs +56.6%
Contains more OtherOther +861.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.9%
Contains more Mono. FatMonounsaturated fat +74220%
Contains more Poly. FatPolyunsaturated fat +17418.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Submarine sandwich
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Submarine sandwich DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.011mg 0.343mg 28%
Sodium 5mg 575mg 25%
Vitamin B3 0.356mg 4.323mg 25%
Protein 0.51g 10.52g 20%
Iron 0.25mg 1.81mg 20%
Vitamin B2 0.014mg 0.267mg 19%
Calcium 11mg 171mg 16%
Folate 3µg 66µg 16%
Saturated fat 0.004g 3.554g 16%
Fats 0.03g 10.04g 15%
Phosphorus 14mg 112mg 14%
Vitamin B6 0.027mg 0.203mg 14%
Polyunsaturated fat 0.011g 1.927g 13%
Vitamin B5 0.053mg 0.555mg 10%
Vitamin B12 0µg 0.22µg 9%
Manganese 0.151mg 0.354mg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.005g 3.716g 9%
Calories 50kcal 213kcal 8%
Zinc 0.14mg 1.05mg 8%
Starch 15.67g 6%
Potassium 116mg 282mg 5%
Vitamin C 3.3mg 7.5mg 5%
Choline 29.1mg 5%
Copper 0.05mg 0.084mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Magnesium 8mg 20mg 3%
Fructose 1.4g 2%
Carbs 13.05g 20.43g 2%
Vitamin D 0IU 7IU 1%
Fiber 1g 1.2g 1%
Vitamin A 30µg 22µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 12.05g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Fruit salad
35%
Submarine sandwich
Minerals Daily Need Coverage Score
8%
Fruit salad
49%
Submarine sandwich

Comparison summary

Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 3.55g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.