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.
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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 | +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.
| 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
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
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
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 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 | -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
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
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.
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| Lower in Glycemic Index |
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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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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
33%
35%
Minerals Daily Need Coverage Score
94%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Millet flour is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 3.018g)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)