Minestrone vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between minestrone and submarine sandwich

Minestrone has more vitamin A; however, submarine sandwich has more vitamin B1, vitamin B3, vitamin B2, iron, calcium, folate, and phosphorus.
Daily need coverage for vitamin B1 for submarine sandwich is 27% higher.
Submarine sandwich has 6 times less vitamin A than minestrone. Minestrone has 970IU of vitamin A, while submarine sandwich has 170IU.
Minestrone is lower in sodium.

Food types used in this article are Soup, minestrone, canned, prepared with equal volume water 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.

Minestrone

Submarine sandwich

Contains less SodiumSodium

-55.8%

Contains more MagnesiumMagnesium	+566.7%
Contains more CalciumCalcium	+1121.4%
Contains more PotassiumPotassium	+116.9%
Contains more IronIron	+376.3%
Contains more CopperCopper	+64.7%
Contains more ZincZinc	+238.7%
Contains more PhosphorusPhosphorus	+387%
Contains more ManganeseManganese	+132.9%

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.

Minestrone

Submarine sandwich

Contains more Vitamin AVitamin A

+122.7%

Contains more Vitamin CVitamin C	+1400%
Contains more Vitamin B1Vitamin B1	+1459.1%
Contains more Vitamin B2Vitamin B2	+1383.3%
Contains more Vitamin B3Vitamin B3	+1005.6%
Contains more Vitamin B5Vitamin B5	+296.4%
Contains more Vitamin B6Vitamin B6	+395.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+340%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		19.9µg	36%
Vitamin B1	0.022mg	0.343mg	27%
Vitamin B3	0.391mg	4.323mg	25%
Vitamin B2	0.018mg	0.267mg	19%
Protein	1.77g	10.52g	18%
Iron	0.38mg	1.81mg	18%
Calcium	14mg	171mg	16%
Saturated fat	0.23g	3.554g	15%
Sodium	254mg	575mg	14%
Fats	1.04g	10.04g	14%
Phosphorus	23mg	112mg	13%
Folate	15µg	66µg	13%
Vitamin B6	0.041mg	0.203mg	12%
Polyunsaturated fat	0.46g	1.927g	10%
Vitamin B12	0µg	0.22µg	9%
Monounsaturated fat	0.29g	3.716g	9%
Manganese	0.152mg	0.354mg	9%
Calories	34kcal	213kcal	9%
Cholesterol	1mg	27mg	9%
Vitamin B5	0.14mg	0.555mg	8%
Vitamin C	0.5mg	7.5mg	8%
Zinc	0.31mg	1.05mg	7%
Starch		15.67g	6%
Carbs	4.66g	20.43g	5%
Choline		29.1mg	5%
Vitamin K		4.5µg	4%
Magnesium	3mg	20mg	4%
Copper	0.051mg	0.084mg	4%
Potassium	130mg	282mg	4%
Fiber	0.4g	1.2g	3%
Vitamin E		0.41mg	3%
Vitamin A	49µg	22µg	3%
Fructose		1.4g	2%
Vitamin D		7IU	1%
Vitamin D		0.2µg	1%
Net carbs	4.26g	19.23g	N/A
Sugar		3.18g	N/A
Trans fat		0.119g	N/A
Tryptophan	0.013mg	0.1mg	0%
Threonine	0.043mg	0.331mg	0%
Isoleucine	0.054mg	0.431mg	0%
Leucine	0.098mg	0.752mg	0%
Lysine	0.076mg	0.491mg	0%
Methionine	0.018mg	0.21mg	0%
Phenylalanine	0.064mg	0.431mg	0%
Valine	0.074mg	0.501mg	0%
Histidine	0.03mg	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