Kiwi vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between kiwi and submarine sandwich
- Kiwi has more vitamin C and vitamin K; however, submarine sandwich has more selenium, vitamin B1, vitamin B3, iron, vitamin B2, and calcium.
- Kiwi's daily need coverage for vitamin C is 95% more.
- Kiwi has 9 times more vitamin K than submarine sandwich. Kiwi has 40.3µg of vitamin K, while submarine sandwich has 4.5µg.
- Kiwi is lower in saturated fat.
The food varieties used in the comparison are Kiwifruit, green, raw 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 CopperCopper | +54.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +17.6% |
| Contains more CalciumCalcium | +402.9% |
| Contains more IronIron | +483.9% |
| Contains more ZincZinc | +650% |
| Contains more PhosphorusPhosphorus | +229.4% |
| Contains more ManganeseManganese | +261.2% |
| Contains more SeleniumSelenium | +9850% |
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 CVitamin C | +1136% |
| Contains more Vitamin EVitamin E | +256.1% |
| Contains more Vitamin KVitamin K | +795.6% |
| Contains more Vitamin AVitamin A | +450% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1170.4% |
| Contains more Vitamin B2Vitamin B2 | +968% |
| Contains more Vitamin B3Vitamin B3 | +1167.7% |
| Contains more Vitamin B5Vitamin B5 | +203.3% |
| Contains more Vitamin B6Vitamin B6 | +222.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +164% |
| Contains more CholineCholine | +273.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 7.5mg | 95% |
| Selenium | 0.2µg | 19.9µg | 36% |
| Vitamin K | 40.3µg | 4.5µg | 30% |
| Vitamin B1 | 0.027mg | 0.343mg | 26% |
| Sodium | 3mg | 575mg | 25% |
| Vitamin B3 | 0.341mg | 4.323mg | 25% |
| Iron | 0.31mg | 1.81mg | 19% |
| Protein | 1.14g | 10.52g | 19% |
| Vitamin B2 | 0.025mg | 0.267mg | 19% |
| Saturated fat | 0.029g | 3.554g | 16% |
| Fats | 0.52g | 10.04g | 15% |
| Calcium | 34mg | 171mg | 14% |
| Polyunsaturated fat | 0.287g | 1.927g | 11% |
| Manganese | 0.098mg | 0.354mg | 11% |
| Phosphorus | 34mg | 112mg | 11% |
| Vitamin B6 | 0.063mg | 0.203mg | 11% |
| Folate | 25µg | 66µg | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Monounsaturated fat | 0.047g | 3.716g | 9% |
| Calories | 61kcal | 213kcal | 8% |
| Zinc | 0.14mg | 1.05mg | 8% |
| Vitamin E | 1.46mg | 0.41mg | 7% |
| Vitamin B5 | 0.183mg | 0.555mg | 7% |
| Fiber | 3g | 1.2g | 7% |
| Starch | 0g | 15.67g | 6% |
| Copper | 0.13mg | 0.084mg | 5% |
| Choline | 7.8mg | 29.1mg | 4% |
| Fructose | 4.35g | 1.4g | 4% |
| Vitamin A | 4µg | 22µg | 2% |
| Carbs | 14.66g | 20.43g | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Magnesium | 17mg | 20mg | 1% |
| Potassium | 312mg | 282mg | 1% |
| Net carbs | 11.66g | 19.23g | N/A |
| Sugar | 8.99g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.015mg | 0.1mg | 0% |
| Threonine | 0.047mg | 0.331mg | 0% |
| Isoleucine | 0.051mg | 0.431mg | 0% |
| Leucine | 0.066mg | 0.752mg | 0% |
| Lysine | 0.061mg | 0.491mg | 0% |
| Methionine | 0.024mg | 0.21mg | 0% |
| Phenylalanine | 0.044mg | 0.431mg | 0% |
| Valine | 0.057mg | 0.501mg | 0% |
| Histidine | 0.027mg | 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
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +47% |
| Contains more ProteinProtein | +822.8% |
| Contains more FatsFats | +1830.8% |
| Contains more CarbsCarbs | +39.4% |
| Contains more OtherOther | +309.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 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 | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +7806.4% |
| Contains more Poly. FatPolyunsaturated fat | +571.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +234.1% |
| Contains more FructoseFructose | +210.7% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +147.4% |
