Gouda cheese vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the main differences between gouda cheese and submarine sandwich?
- Gouda cheese is richer in phosphorus, vitamin B12, calcium, and zinc, yet submarine sandwich is richer in vitamin B3, vitamin B1, iron, and manganese.
- Gouda cheese's daily need coverage for saturated fat is 70% higher.
- Gouda cheese has 7 times more vitamin B12 than submarine sandwich. Gouda cheese has 1.54µg of vitamin B12, while submarine sandwich has 0.22µg.
- Submarine sandwich contains less saturated fat.
We used Cheese, gouda and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.
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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 MagnesiumMagnesium | +45% |
| Contains more CalciumCalcium | +309.4% |
| Contains more ZincZinc | +271.4% |
| Contains more PhosphorusPhosphorus | +387.5% |
| Contains more PotassiumPotassium | +133.1% |
| Contains more IronIron | +654.2% |
| Contains more CopperCopper | +133.3% |
| Contains less SodiumSodium | -29.8% |
| Contains more ManganeseManganese | +3118.2% |
| Contains more SeleniumSelenium | +37.2% |
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 AVitamin A | +650% |
| Contains more Vitamin DVitamin D | +150% |
| Contains more Vitamin B2Vitamin B2 | +25.1% |
| Contains more Vitamin B12Vitamin B12 | +600% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +70.8% |
| Contains more Vitamin B1Vitamin B1 | +1043.3% |
| Contains more Vitamin B3Vitamin B3 | +6761.9% |
| Contains more Vitamin B5Vitamin B5 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +153.8% |
| Contains more Vitamin KVitamin K | +95.7% |
| Contains more FolateFolate | +214.3% |
| Contains more CholineCholine | +89% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +137.1% |
| Contains more FatsFats | +173.3% |
| Contains more OtherOther | +57.6% |
| Contains more CarbsCarbs | +820.3% |
| Contains more WaterWater | +36.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
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 | +108.5% |
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Poly. FatPolyunsaturated fat | +193.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 17.614g | 3.554g | 64% |
| Phosphorus | 546mg | 112mg | 62% |
| Vitamin B12 | 1.54µg | 0.22µg | 55% |
| Calcium | 700mg | 171mg | 53% |
| Cholesterol | 114mg | 27mg | 29% |
| Protein | 24.94g | 10.52g | 29% |
| Fats | 27.44g | 10.04g | 27% |
| Vitamin B3 | 0.063mg | 4.323mg | 27% |
| Zinc | 3.9mg | 1.05mg | 26% |
| Vitamin B1 | 0.03mg | 0.343mg | 26% |
| Iron | 0.24mg | 1.81mg | 20% |
| Vitamin A | 165µg | 22µg | 16% |
| Manganese | 0.011mg | 0.354mg | 15% |
| Folate | 21µg | 66µg | 11% |
| Sodium | 819mg | 575mg | 11% |
| Monounsaturated fat | 7.747g | 3.716g | 10% |
| Selenium | 14.5µg | 19.9µg | 10% |
| Vitamin B6 | 0.08mg | 0.203mg | 9% |
| Polyunsaturated fat | 0.657g | 1.927g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Calories | 356kcal | 213kcal | 7% |
| Starch | 15.67g | 6% | |
| Carbs | 2.22g | 20.43g | 6% |
| Copper | 0.036mg | 0.084mg | 5% |
| Vitamin B2 | 0.334mg | 0.267mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Potassium | 121mg | 282mg | 5% |
| Vitamin B5 | 0.34mg | 0.555mg | 4% |
| Vitamin D | 0.5µg | 0.2µg | 2% |
| Choline | 15.4mg | 29.1mg | 2% |
| Vitamin D | 20IU | 7IU | 2% |
| Vitamin K | 2.3µg | 4.5µg | 2% |
| Magnesium | 29mg | 20mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin E | 0.24mg | 0.41mg | 1% |
| Net carbs | 2.22g | 19.23g | N/A |
| Sugar | 2.22g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.352mg | 0.1mg | 0% |
| Threonine | 0.93mg | 0.331mg | 0% |
| Isoleucine | 1.306mg | 0.431mg | 0% |
| Leucine | 2.564mg | 0.752mg | 0% |
| Lysine | 2.654mg | 0.491mg | 0% |
| Methionine | 0.719mg | 0.21mg | 0% |
| Phenylalanine | 1.431mg | 0.431mg | 0% |
| Valine | 1.806mg | 0.501mg | 0% |
| Histidine | 1.032mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
35%
Minerals Daily Need Coverage Score
79%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 14.06g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese is lower in Sugar (difference - 0.96g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.