Matzo vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between matzo and submarine sandwich
- Matzo has more selenium, iron, and manganese, while submarine sandwich has more calcium, folate, vitamin B12, and vitamin C.
- Matzo's daily need coverage for selenium is 31% higher.
- Submarine sandwich contains 2 times less manganese than matzo. Matzo contains 0.65mg of manganese, while submarine sandwich contains 0.354mg.
- The amount of saturated fat in matzo is lower.
The food types used in this comparison are Crackers, matzo, plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 | +25% |
| Contains more IronIron | +74.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +83.6% |
| Contains more SeleniumSelenium | +85.4% |
| Contains more CalciumCalcium | +1215.4% |
| Contains more PotassiumPotassium | +151.8% |
| Contains more CopperCopper | +40% |
| Contains more ZincZinc | +54.4% |
| Contains more PhosphorusPhosphorus | +25.8% |
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 B1Vitamin B1 | +12.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +583.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +11.1% |
| Contains more Vitamin B5Vitamin B5 | +25.3% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more FolateFolate | +288.2% |
| Contains more CholineCholine | +169.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 19.9µg | 31% |
| Sodium | 0mg | 575mg | 25% |
| Carbs | 83.7g | 20.43g | 21% |
| Iron | 3.16mg | 1.81mg | 17% |
| Calcium | 13mg | 171mg | 16% |
| Saturated fat | 0.226g | 3.554g | 15% |
| Fats | 1.4g | 10.04g | 13% |
| Manganese | 0.65mg | 0.354mg | 13% |
| Folate | 17µg | 66µg | 12% |
| Calories | 395kcal | 213kcal | 9% |
| Polyunsaturated fat | 0.603g | 1.927g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Monounsaturated fat | 0.127g | 3.716g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B6 | 0.115mg | 0.203mg | 7% |
| Fiber | 3g | 1.2g | 7% |
| Starch | 15.67g | 6% | |
| Potassium | 112mg | 282mg | 5% |
| Vitamin B1 | 0.387mg | 0.343mg | 4% |
| Vitamin K | 0.3µg | 4.5µg | 4% |
| Zinc | 0.68mg | 1.05mg | 3% |
| Choline | 10.8mg | 29.1mg | 3% |
| Phosphorus | 89mg | 112mg | 3% |
| Copper | 0.06mg | 0.084mg | 3% |
| Vitamin B3 | 3.892mg | 4.323mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin B2 | 0.291mg | 0.267mg | 2% |
| Vitamin B5 | 0.443mg | 0.555mg | 2% |
| Vitamin E | 0.06mg | 0.41mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Protein | 10g | 10.52g | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Magnesium | 25mg | 20mg | 1% |
| Net carbs | 80.7g | 19.23g | N/A |
| Sugar | 0.29g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.116mg | 0.1mg | 0% |
| Threonine | 0.267mg | 0.331mg | 0% |
| Isoleucine | 0.371mg | 0.431mg | 0% |
| Leucine | 0.692mg | 0.752mg | 0% |
| Lysine | 0.193mg | 0.491mg | 0% |
| Methionine | 0.176mg | 0.21mg | 0% |
| Phenylalanine | 0.494mg | 0.431mg | 0% |
| Valine | 0.42mg | 0.501mg | 0% |
| Histidine | 0.213mg | 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:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +309.7% |
| Contains more FatsFats | +617.1% |
| Contains more WaterWater | +1214.2% |
| Contains more OtherOther | +316.7% |
~equal in
Protein
~10.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 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 | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +2826% |
| Contains more Poly. FatPolyunsaturated fat | +219.6% |
