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  6. Garlic vs. Submarine sandwich

Garlic vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are garlic and submarine sandwich different?

  • Garlic is higher in vitamin B6, manganese, vitamin C, and copper; however, submarine sandwich is richer in vitamin B3, folate, vitamin B2, and vitamin B1.
  • Daily need coverage for vitamin B6 for garlic is 79% higher.
  • Garlic contains 5 times more manganese than submarine sandwich. While garlic contains 1.672mg of manganese, submarine sandwich contains only 0.354mg.
  • Garlic has less sodium.

Garlic, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.

Infographic

Garlic 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.
Garlic
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +25%
Contains more PotassiumPotassium +42.2%
Contains more CopperCopper +256%
Contains more PhosphorusPhosphorus +36.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +372.3%
Contains more SeleniumSelenium +40.1%
~equal in Calcium ~171mg
~equal in Iron ~1.81mg
~equal in Zinc ~1.05mg

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.
Garlic
Garlic
2
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +316%
Contains more Vitamin B6Vitamin B6 +508.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +412.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.5%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +517.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +164.7%
Contains more FolateFolate +2100%
Contains more CholineCholine +25.4%
~equal in Vitamin B5 ~0.555mg

All nutrients comparison - raw data values

Nutrient Garlic Submarine sandwich DV% diff.
Vitamin B6 1.235mg 0.203mg 79%
Manganese 1.672mg 0.354mg 57%
Vitamin C 31.2mg 7.5mg 26%
Copper 0.299mg 0.084mg 24%
Sodium 17mg 575mg 24%
Vitamin B3 0.7mg 4.323mg 23%
Saturated fat 0.089g 3.554g 16%
Folate 3µg 66µg 16%
Fats 0.5g 10.04g 15%
Vitamin B1 0.2mg 0.343mg 12%
Vitamin B2 0.11mg 0.267mg 12%
Polyunsaturated fat 0.249g 1.927g 11%
Selenium 14.2µg 19.9µg 10%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.011g 3.716g 9%
Vitamin B12 0µg 0.22µg 9%
Protein 6.36g 10.52g 8%
Starch 15.67g 6%
Phosphorus 153mg 112mg 6%
Fiber 2.1g 1.2g 4%
Potassium 401mg 282mg 4%
Carbs 33.06g 20.43g 4%
Calories 149kcal 213kcal 3%
Vitamin E 0.08mg 0.41mg 2%
Vitamin K 1.7µg 4.5µg 2%
Vitamin A 0µg 22µg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Magnesium 25mg 20mg 1%
Choline 23.2mg 29.1mg 1%
Vitamin D 0µg 0.2µg 1%
Iron 1.7mg 1.81mg 1%
Vitamin B5 0.596mg 0.555mg 1%
Zinc 1.16mg 1.05mg 1%
Calcium 181mg 171mg 1%
Net carbs 30.96g 19.23g N/A
Sugar 1g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.066mg 0.1mg 0%
Threonine 0.157mg 0.331mg 0%
Isoleucine 0.217mg 0.431mg 0%
Leucine 0.308mg 0.752mg 0%
Lysine 0.273mg 0.491mg 0%
Methionine 0.076mg 0.21mg 0%
Phenylalanine 0.183mg 0.431mg 0%
Valine 0.291mg 0.501mg 0%
Histidine 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 CarbsCarbs +61.8%
Contains more ProteinProtein +65.4%
Contains more FatsFats +1908%
Contains more OtherOther +66.7%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -97.5%
Contains more Mono. FatMonounsaturated fat +33681.8%
Contains more Poly. FatPolyunsaturated fat +673.9%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.