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Millet flour vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between millet flour and submarine sandwich

  • Millet flour has more copper, manganese, iron, phosphorus, magnesium, and selenium, while submarine sandwich has more calcium and vitamin B2.
  • Millet flour's daily need coverage for copper is 50% higher.
  • Submarine sandwich contains 6 times less magnesium than millet flour. Millet flour contains 119mg of magnesium, while submarine sandwich contains 20mg.
  • The amount of saturated fat in millet flour is lower.

The food types used in this comparison are Millet flour and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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 MagnesiumMagnesium +495%
Contains more IronIron +117.7%
Contains more CopperCopper +536.9%
Contains more ZincZinc +150.5%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +183.1%
Contains more SeleniumSelenium +64.3%
Contains more CalciumCalcium +1121.4%
Contains more PotassiumPotassium +25.9%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 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 B1Vitamin B1 +20.4%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +128.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B2Vitamin B2 +265.8%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 +267.7%
Contains more FatsFats +136.2%
Contains more WaterWater +551.8%
Contains more OtherOther +106.6%
~equal in Protein ~10.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 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 -84.9%
Contains more Poly. FatPolyunsaturated fat +35.9%
Contains more Mono. FatMonounsaturated fat +302.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
83% 7% 7% 2%
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 +345.9%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +327.3%
~equal in Glucose ~1.23g
~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.
Millet flour Submarine sandwich
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Millet flour Submarine sandwich DV% diff.
Copper 0.535mg 0.084mg 50%
Manganese 1.002mg 0.354mg 28%
Iron 3.94mg 1.81mg 27%
Sodium 4mg 575mg 25%
Phosphorus 285mg 112mg 25%
Magnesium 119mg 20mg 24%
Selenium 32.7µg 19.9µg 23%
Starch 69.88g 15.67g 22%
Carbs 75.12g 20.43g 18%
Calcium 14mg 171mg 16%
Vitamin B2 0.073mg 0.267mg 15%
Saturated fat 0.536g 3.554g 14%
Vitamin B5 1.267mg 0.555mg 14%
Zinc 2.63mg 1.05mg 14%
Vitamin B6 0.372mg 0.203mg 13%
Vitamin B3 6.02mg 4.323mg 11%
Fiber 3.5g 1.2g 9%
Cholesterol 27mg 9%
Vitamin B12 0.22µg 9%
Fats 4.25g 10.04g 9%
Calories 382kcal 213kcal 8%
Vitamin C 0mg 7.5mg 8%
Monounsaturated fat 0.924g 3.716g 7%
Vitamin B1 0.413mg 0.343mg 6%
Folate 42µg 66µg 6%
Polyunsaturated fat 2.618g 1.927g 5%
Choline 29.1mg 5%
Vitamin K 0.8µg 4.5µg 3%
Fructose 0g 1.4g 2%
Vitamin E 0.11mg 0.41mg 2%
Vitamin A 22µg 2%
Potassium 224mg 282mg 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Protein 10.75g 10.52g 0%
Net carbs 71.62g 19.23g N/A
Sugar 1.66g 3.18g N/A
Trans fat 0.002g 0.119g N/A
Tryptophan 0.17mg 0.1mg 0%
Threonine 0.354mg 0.331mg 0%
Isoleucine 0.473mg 0.431mg 0%
Leucine 1.537mg 0.752mg 0%
Lysine 0.144mg 0.491mg 0%
Methionine 0.319mg 0.21mg 0%
Phenylalanine 0.675mg 0.431mg 0%
Valine 0.584mg 0.501mg 0%
Histidine 0.257mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.044g 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.048g N/A
Omega-6 - Linoleic acid 2.549g 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Millet flour
35%
Submarine sandwich
Minerals Daily Need Coverage Score
94%
Millet flour
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 3.018g)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.