Graham cracker vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between graham cracker and submarine sandwich?
- Graham cracker is higher in manganese, iron, phosphorus, copper, and fiber, yet submarine sandwich is higher in selenium, calcium, and vitamin B12.
- Graham cracker's daily need coverage for manganese is 29% more.
- Graham cracker has 3 times more fiber than submarine sandwich. While graham cracker has 3.4g of fiber, submarine sandwich has only 1.2g.
- The amount of saturated fat in graham cracker is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) 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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more IronIron | +108.8% |
| Contains more CopperCopper | +102.4% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains less SodiumSodium | -20.2% |
| Contains more ManganeseManganese | +187.9% |
| Contains more CalciumCalcium | +122.1% |
| Contains more PotassiumPotassium | +65.9% |
| Contains more SeleniumSelenium | +215.9% |
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 EVitamin E | +268.3% |
| Contains more Vitamin B2Vitamin B2 | +18.7% |
| Contains more Vitamin KVitamin K | +217.8% |
| Contains more FolateFolate | +37.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +30.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +393.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 0.354mg | 29% |
| Selenium | 6.3µg | 19.9µg | 25% |
| Iron | 3.78mg | 1.81mg | 25% |
| Polyunsaturated fat | 5.388g | 1.927g | 23% |
| Carbs | 77.66g | 20.43g | 19% |
| Starch | 46.56g | 15.67g | 13% |
| Calories | 430kcal | 213kcal | 11% |
| Phosphorus | 185mg | 112mg | 10% |
| Copper | 0.17mg | 0.084mg | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Saturated fat | 1.633g | 3.554g | 9% |
| Calcium | 77mg | 171mg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Fiber | 3.4g | 1.2g | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Protein | 6.69g | 10.52g | 8% |
| Vitamin K | 14.3µg | 4.5µg | 8% |
| Vitamin B1 | 0.265mg | 0.343mg | 7% |
| Vitamin E | 1.51mg | 0.41mg | 7% |
| Folate | 91µg | 66µg | 6% |
| Magnesium | 40mg | 20mg | 5% |
| Sodium | 459mg | 575mg | 5% |
| Vitamin B2 | 0.317mg | 0.267mg | 4% |
| Choline | 5.9mg | 29.1mg | 4% |
| Vitamin B6 | 0.156mg | 0.203mg | 4% |
| Potassium | 170mg | 282mg | 3% |
| Vitamin B5 | 0.42mg | 0.555mg | 3% |
| Monounsaturated fat | 2.509g | 3.716g | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Fructose | 0.99g | 1.4g | 1% |
| Zinc | 0.96mg | 1.05mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Fats | 10.6g | 10.04g | 1% |
| Vitamin B3 | 4.439mg | 4.323mg | 1% |
| Net carbs | 74.26g | 19.23g | N/A |
| Sugar | 24.85g | 3.18g | N/A |
| Trans fat | 0.055g | 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 | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.599g | 0.104g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +280.1% |
| Contains more ProteinProtein | +57.2% |
| Contains more WaterWater | +1567% |
| Contains more OtherOther | +50.6% |
~equal in
Fats
~10.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | -54.1% |
| Contains more Poly. FatPolyunsaturated fat | +179.6% |
| Contains more Mono. FatMonounsaturated fat | +48.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more StarchStarch | +197.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +18.3% |
| Contains more FructoseFructose | +41.4% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
