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  6. Millet raw vs. Submarine sandwich

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

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A recap on differences between millet raw and submarine sandwich

  • Millet raw has more copper, manganese, fiber, phosphorus, magnesium, and iron; however, submarine sandwich is higher in selenium and calcium.
  • Millet raw covers your daily copper needs 74% more than submarine sandwich.
  • Submarine sandwich contains 7 times less fiber than millet raw. Millet raw contains 8.5g of fiber, while submarine sandwich contains 1.2g.
  • Millet raw has less saturated fat.

Food varieties used in this article are Millet, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +470%
Contains more IronIron +66.3%
Contains more CopperCopper +792.9%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +361%
Contains more CalciumCalcium +2037.5%
Contains more PotassiumPotassium +44.6%
Contains more SeleniumSelenium +637%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 +22.7%
Contains more Vitamin B5Vitamin B5 +52.8%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more FolateFolate +28.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
~equal in Vitamin B2 ~0.267mg
~equal in Vitamin B3 ~4.323mg

All nutrients comparison - raw data values

Nutrient Millet raw Submarine sandwich DV% diff.
Copper 0.75mg 0.084mg 74%
Manganese 1.632mg 0.354mg 56%
Selenium 2.7µg 19.9µg 31%
Fiber 8.5g 1.2g 29%
Phosphorus 285mg 112mg 25%
Sodium 5mg 575mg 25%
Magnesium 114mg 20mg 22%
Carbs 72.85g 20.43g 17%
Calcium 8mg 171mg 16%
Iron 3.01mg 1.81mg 15%
Vitamin B6 0.384mg 0.203mg 14%
Saturated fat 0.723g 3.554g 13%
Fats 4.22g 10.04g 9%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Calories 378kcal 213kcal 8%
Vitamin C 0mg 7.5mg 8%
Vitamin B1 0.421mg 0.343mg 7%
Monounsaturated fat 0.773g 3.716g 7%
Starch 15.67g 6%
Zinc 1.68mg 1.05mg 6%
Vitamin B5 0.848mg 0.555mg 6%
Folate 85µg 66µg 5%
Choline 29.1mg 5%
Potassium 195mg 282mg 3%
Vitamin K 0.9µg 4.5µg 3%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Vitamin E 0.05mg 0.41mg 2%
Vitamin B2 0.29mg 0.267mg 2%
Vitamin B3 4.72mg 4.323mg 2%
Polyunsaturated fat 2.134g 1.927g 1%
Protein 11.02g 10.52g 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 64.35g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.119mg 0.1mg 0%
Threonine 0.353mg 0.331mg 0%
Isoleucine 0.465mg 0.431mg 0%
Leucine 1.4mg 0.752mg 0%
Lysine 0.212mg 0.491mg 0%
Methionine 0.221mg 0.21mg 0%
Phenylalanine 0.58mg 0.431mg 0%
Valine 0.578mg 0.501mg 0%
Histidine 0.236mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +256.6%
Contains more OtherOther +29.6%
Contains more FatsFats +137.9%
Contains more WaterWater +551.8%
~equal in Protein ~10.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -79.7%
Contains more Mono. FatMonounsaturated fat +380.7%
~equal in Polyunsaturated fat ~1.927g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.