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Grape leaves vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are grape leaves and submarine sandwich different?

  • Grape leaves are richer in vitamin A, manganese, vitamin K, fiber, copper, calcium, and magnesium, while submarine sandwich is higher in selenium and vitamin B1.
  • Grape leaves cover your daily need for vitamin A, 547% more than submarine sandwich.
  • Grape leaves contain 24 times more vitamin K than submarine sandwich. Grape leaves contain 108.6µg of vitamin K, while submarine sandwich contains 4.5µg.
  • Grape leaves are lower in sodium.

Grape leaves, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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 +375%
Contains more CalciumCalcium +112.3%
Contains more IronIron +45.3%
Contains more CopperCopper +394%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +706.5%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +23.1%
Contains more SeleniumSelenium +2111.1%
~equal in Potassium ~282mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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 +48%
Contains more Vitamin AVitamin A +6154.5%
Contains more Vitamin EVitamin E +387.8%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin KVitamin K +2313.3%
Contains more FolateFolate +25.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +757.5%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +127.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +29.7%
Contains more ProteinProtein +87.9%
Contains more FatsFats +373.6%
Contains more CarbsCarbs +18%
Contains more OtherOther +51.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 -90.5%
Contains more Mono. FatMonounsaturated fat +4487.7%
Contains more Poly. FatPolyunsaturated fat +80.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Submarine sandwich DV% diff.
Vitamin A 1376µg 22µg 150%
Manganese 2.855mg 0.354mg 109%
Vitamin K 108.6µg 4.5µg 87%
Fiber 11g 1.2g 39%
Copper 0.415mg 0.084mg 37%
Selenium 0.9µg 19.9µg 35%
Vitamin B1 0.04mg 0.343mg 25%
Sodium 9mg 575mg 25%
Calcium 363mg 171mg 19%
Magnesium 95mg 20mg 18%
Vitamin B6 0.4mg 0.203mg 15%
Saturated fat 0.336g 3.554g 15%
Vitamin B3 2.362mg 4.323mg 12%
Fats 2.12g 10.04g 12%
Vitamin E 2mg 0.41mg 11%
Protein 5.6g 10.52g 10%
Iron 2.63mg 1.81mg 10%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.081g 3.716g 9%
Vitamin B2 0.354mg 0.267mg 7%
Vitamin B5 0.231mg 0.555mg 6%
Polyunsaturated fat 1.065g 1.927g 6%
Calories 93kcal 213kcal 6%
Starch 15.67g 6%
Vitamin C 11.1mg 7.5mg 4%
Folate 83µg 66µg 4%
Phosphorus 91mg 112mg 3%
Zinc 0.67mg 1.05mg 3%
Choline 12.8mg 29.1mg 3%
Fructose 1.4g 2%
Carbs 17.31g 20.43g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 6.31g 19.23g N/A
Potassium 272mg 282mg 0%
Sugar 6.3g 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 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?

ok
ok
is better in case of low diet
Grape leaves Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
86%
Grape leaves
35%
Submarine sandwich
Minerals Daily Need Coverage Score
87%
Grape leaves
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 3.12g)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 566mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 3.218g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.