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Groat vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between groat and submarine sandwich

  • Groat has more copper, magnesium, manganese, fiber, phosphorus, and vitamin B3; however, submarine sandwich has more selenium, vitamin B1, and calcium.
  • Groat's daily need coverage for copper is 113% more.
  • Groat has 12 times more magnesium than submarine sandwich. Groat has 231mg of magnesium, while submarine sandwich has 20mg.
  • Groat is lower in sodium.

The food varieties used in the comparison are Buckwheat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Groat vs Submarine sandwich infographic
Infographic link

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.
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +1055%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +21.5%
Contains more CopperCopper +1209.5%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +267.2%
Contains more CalciumCalcium +850%
Contains more SeleniumSelenium +139.8%

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.
Groat
3
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 B2Vitamin B2 +59.2%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +239.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120%
~equal in Vitamin B6 ~0.203mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 ProteinProtein +26%
Contains more CarbsCarbs +250%
Contains more FatsFats +195.3%
Contains more WaterWater +479.6%
Contains more OtherOther +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -79.2%
Contains more Mono. FatMonounsaturated fat +257.3%
Contains more Poly. FatPolyunsaturated fat +85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Submarine sandwich DV% diff.
Copper 1.1mg 0.084mg 113%
Magnesium 231mg 20mg 50%
Manganese 1.3mg 0.354mg 41%
Fiber 10g 1.2g 35%
Phosphorus 347mg 112mg 34%
Sodium 1mg 575mg 25%
Selenium 8.3µg 19.9µg 21%
Vitamin B1 0.101mg 0.343mg 20%
Vitamin B3 7.02mg 4.323mg 17%
Carbs 71.5g 20.43g 17%
Calcium 18mg 171mg 15%
Vitamin B5 1.233mg 0.555mg 14%
Saturated fat 0.741g 3.554g 13%
Vitamin B2 0.425mg 0.267mg 12%
Zinc 2.4mg 1.05mg 12%
Fats 3.4g 10.04g 10%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Folate 30µg 66µg 9%
Vitamin C 0mg 7.5mg 8%
Calories 343kcal 213kcal 7%
Monounsaturated fat 1.04g 3.716g 7%
Polyunsaturated fat 1.039g 1.927g 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Iron 2.2mg 1.81mg 5%
Potassium 460mg 282mg 5%
Protein 13.25g 10.52g 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 0µg 22µg 2%
Fructose 1.4g 2%
Vitamin B6 0.21mg 0.203mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 61.5g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.192mg 0.1mg 0%
Threonine 0.506mg 0.331mg 0%
Isoleucine 0.498mg 0.431mg 0%
Leucine 0.832mg 0.752mg 0%
Lysine 0.672mg 0.491mg 0%
Methionine 0.172mg 0.21mg 0%
Phenylalanine 0.52mg 0.431mg 0%
Valine 0.678mg 0.501mg 0%
Histidine 0.309mg 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
Groat Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
31%
Groat
35%
Submarine sandwich
Minerals Daily Need Coverage Score
109%
Groat
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 2.813g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.