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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
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
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 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 | -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.
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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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
31%
35%
Minerals Daily Need Coverage Score
109%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Groat is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 2.813g)
Which food is richer in minerals?
Groat is relatively richer in minerals