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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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.

Fruit salad

Submarine sandwich

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.

Fruit salad

Submarine sandwich

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%

All nutrients comparison - raw data values

Nutrient			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