Lettuce vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between lettuce and submarine sandwich?
- Lettuce is higher in vitamin A and vitamin K, yet submarine sandwich is higher in selenium, vitamin B3, vitamin B1, vitamin B2, calcium, and iron.
- Lettuce's daily need coverage for vitamin A is 145% more.
- Lettuce has 28 times more vitamin K than submarine sandwich. While lettuce has 126.3µg of vitamin K, submarine sandwich has only 4.5µg.
- The amount of sodium in lettuce is lower.
We used Lettuce, green leaf, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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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 less SodiumSodium | -95.1% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +375% |
| Contains more PotassiumPotassium | +45.4% |
| Contains more IronIron | +110.5% |
| Contains more CopperCopper | +189.7% |
| Contains more ZincZinc | +483.3% |
| Contains more PhosphorusPhosphorus | +286.2% |
| Contains more ManganeseManganese | +41.6% |
| Contains more SeleniumSelenium | +3216.7% |
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 | +22.7% |
| Contains more Vitamin AVitamin A | +1581.8% |
| Contains more Vitamin KVitamin K | +2706.7% |
| Contains more Vitamin EVitamin E | +86.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +390% |
| Contains more Vitamin B2Vitamin B2 | +233.8% |
| Contains more Vitamin B3Vitamin B3 | +1052.8% |
| Contains more Vitamin B5Vitamin B5 | +314.2% |
| Contains more Vitamin B6Vitamin B6 | +125.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +73.7% |
| Contains more CholineCholine | +114% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +68.1% |
| Contains more ProteinProtein | +673.5% |
| Contains more FatsFats | +6593.3% |
| Contains more CarbsCarbs | +611.8% |
| Contains more OtherOther | +290.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 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 | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +61833.3% |
| Contains more Poly. FatPolyunsaturated fat | +2250% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.36 g
Fructose:
0.43 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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 StarchStarch | +∞% |
| Contains more GlucoseGlucose | +241.7% |
| Contains more FructoseFructose | +225.6% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Galactose
~0g
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 minerals |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 126.3µg | 4.5µg | 102% |
| Vitamin A | 370µg | 22µg | 39% |
| Selenium | 0.6µg | 19.9µg | 35% |
| Vitamin B3 | 0.375mg | 4.323mg | 25% |
| Sodium | 28mg | 575mg | 24% |
| Vitamin B1 | 0.07mg | 0.343mg | 23% |
| Protein | 1.36g | 10.52g | 18% |
| Saturated fat | 0.02g | 3.554g | 16% |
| Fats | 0.15g | 10.04g | 15% |
| Calcium | 36mg | 171mg | 14% |
| Vitamin B2 | 0.08mg | 0.267mg | 14% |
| Phosphorus | 29mg | 112mg | 12% |
| Iron | 0.86mg | 1.81mg | 12% |
| Polyunsaturated fat | 0.082g | 1.927g | 12% |
| Calories | 15kcal | 213kcal | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Monounsaturated fat | 0.006g | 3.716g | 9% |
| Vitamin B6 | 0.09mg | 0.203mg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Zinc | 0.18mg | 1.05mg | 8% |
| Vitamin B5 | 0.134mg | 0.555mg | 8% |
| Folate | 38µg | 66µg | 7% |
| Carbs | 2.87g | 20.43g | 6% |
| Starch | 0g | 15.67g | 6% |
| Copper | 0.029mg | 0.084mg | 6% |
| Manganese | 0.25mg | 0.354mg | 5% |
| Potassium | 194mg | 282mg | 3% |
| Choline | 13.6mg | 29.1mg | 3% |
| Vitamin C | 9.2mg | 7.5mg | 2% |
| Magnesium | 13mg | 20mg | 2% |
| Fructose | 0.43g | 1.4g | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.22mg | 0.41mg | 1% |
| Net carbs | 1.57g | 19.23g | N/A |
| Sugar | 0.78g | 3.18g | N/A |
| Fiber | 1.3g | 1.2g | 0% |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.009mg | 0.1mg | 0% |
| Threonine | 0.059mg | 0.331mg | 0% |
| Isoleucine | 0.084mg | 0.431mg | 0% |
| Leucine | 0.079mg | 0.752mg | 0% |
| Lysine | 0.084mg | 0.491mg | 0% |
| Methionine | 0.016mg | 0.21mg | 0% |
| Phenylalanine | 0.055mg | 0.431mg | 0% |
| Valine | 0.07mg | 0.501mg | 0% |
| Histidine | 0.022mg | 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
45%
35%
Minerals Daily Need Coverage Score
14%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Lettuce is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Lettuce contains less Sodium (difference - 547mg)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 3.534g)