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  6. Heart of palm vs. Submarine sandwich

Heart of palm vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between heart of palm and submarine sandwich?

  • Heart of palm is richer in copper, vitamin B6, potassium, and zinc, yet submarine sandwich is richer in selenium, vitamin B1, vitamin B3, and calcium.
  • Heart of palm's daily need coverage for copper is 62% higher.
  • Heart of palm has 6 times more potassium than submarine sandwich. Heart of palm has 1806mg of potassium, while submarine sandwich has 282mg.
  • Heart of palm contains less sodium.

We used Hearts of palm, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Heart of palm 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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 PotassiumPotassium +540.4%
Contains more CopperCopper +666.7%
Contains more ZincZinc +255.2%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +850%
Contains more SeleniumSelenium +2742.9%
~equal in Iron ~1.81mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 EVitamin E +22%
Contains more Vitamin B6Vitamin B6 +299%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin B3Vitamin B3 +380.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
~equal in Vitamin C ~7.5mg

All nutrients comparison - raw data values

Nutrient Heart of palm Submarine sandwich DV% diff.
Copper 0.644mg 0.084mg 62%
Vitamin B6 0.81mg 0.203mg 47%
Potassium 1806mg 282mg 45%
Selenium 0.7µg 19.9µg 35%
Vitamin B1 0.05mg 0.343mg 24%
Sodium 14mg 575mg 24%
Zinc 3.73mg 1.05mg 24%
Vitamin B3 0.9mg 4.323mg 21%
Protein 2.7g 10.52g 16%
Saturated fat 0.046g 3.554g 16%
Calcium 18mg 171mg 15%
Manganese 0.354mg 15%
Fats 0.2g 10.04g 15%
Polyunsaturated fat 0.089g 1.927g 12%
Vitamin B5 0.555mg 11%
Folate 24µg 66µg 11%
Monounsaturated fat 0.005g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.18mg 0.267mg 7%
Starch 15.67g 6%
Choline 0mg 29.1mg 5%
Calories 115kcal 213kcal 5%
Phosphorus 140mg 112mg 4%
Vitamin K 0µg 4.5µg 4%
Magnesium 10mg 20mg 2%
Vitamin A 3µg 22µg 2%
Carbs 25.61g 20.43g 2%
Iron 1.69mg 1.81mg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Vitamin C 8mg 7.5mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.5mg 0.41mg 1%
Fiber 1.5g 1.2g 1%
Net carbs 24.11g 19.23g N/A
Sugar 17.16g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 CarbsCarbs +25.4%
Contains more WaterWater +23%
Contains more ProteinProtein +289.6%
Contains more FatsFats +4920%
Contains more OtherOther +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -98.7%
Contains more Mono. FatMonounsaturated fat +74220%
Contains more Poly. FatPolyunsaturated fat +2065.2%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.