Hummus vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between hummus and submarine sandwich
- Hummus has more copper, fiber, manganese, and magnesium; however, submarine sandwich has more selenium, vitamin B3, vitamin B2, vitamin B1, and calcium.
- Hummus's daily need coverage for copper is 49% more.
- Hummus has 5 times more fiber than submarine sandwich. Hummus has 6g of fiber, while submarine sandwich has 1.2g.
- Hummus is lower in saturated fat.
The food varieties used in the comparison are Hummus, commercial 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 | +255% |
| Contains more IronIron | +34.8% |
| Contains more CopperCopper | +527.4% |
| Contains more ZincZinc | +74.3% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -34.1% |
| Contains more ManganeseManganese | +118.4% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +23.7% |
| Contains more SeleniumSelenium | +665.4% |
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 FolateFolate | +25.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90.6% |
| Contains more Vitamin B2Vitamin B2 | +317.2% |
| Contains more Vitamin B3Vitamin B3 | +642.8% |
| Contains more Vitamin B5Vitamin B5 | +320.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.084mg | 49% |
| Selenium | 2.6µg | 19.9µg | 31% |
| Vitamin B3 | 0.582mg | 4.323mg | 23% |
| Fiber | 6g | 1.2g | 19% |
| Manganese | 0.773mg | 0.354mg | 18% |
| Vitamin B2 | 0.064mg | 0.267mg | 16% |
| Vitamin B1 | 0.18mg | 0.343mg | 14% |
| Calcium | 38mg | 171mg | 13% |
| Magnesium | 71mg | 20mg | 12% |
| Polyunsaturated fat | 3.613g | 1.927g | 11% |
| Saturated fat | 1.437g | 3.554g | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Phosphorus | 176mg | 112mg | 9% |
| Sodium | 379mg | 575mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin B5 | 0.132mg | 0.555mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Iron | 2.44mg | 1.81mg | 8% |
| Zinc | 1.83mg | 1.05mg | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Protein | 7.9g | 10.52g | 5% |
| Folate | 83µg | 66µg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Calories | 166kcal | 213kcal | 2% |
| Vitamin A | 22µg | 2% | |
| Potassium | 228mg | 282mg | 2% |
| Carbs | 14.29g | 20.43g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Fats | 9.6g | 10.04g | 1% |
| Monounsaturated fat | 4.039g | 3.716g | 1% |
| Net carbs | 8.29g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Vitamin B6 | 0.2mg | 0.203mg | 0% |
| Trans fat | 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 | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 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
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +17.8% |
| Contains more ProteinProtein | +33.2% |
| Contains more CarbsCarbs | +43% |
| Contains more OtherOther | +54.3% |
~equal in
Fats
~10.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 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 | -59.6% |
| Contains more Poly. FatPolyunsaturated fat | +87.5% |
~equal in
Monounsaturated fat
~3.716g
