Muffin vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are muffin and submarine sandwich different?
- Muffin is richer in vitamin K, choline, and vitamin E, while submarine sandwich is higher in selenium, vitamin B3, vitamin B1, calcium, vitamin B6, and vitamin B2.
- Muffin covers your daily need for vitamin K, 29% more than submarine sandwich.
- Muffin contains 4 times more vitamin E than submarine sandwich. Muffin contains 1.63mg of vitamin E, while submarine sandwich contains 0.41mg.
- Muffin is lower in sodium.
Muffins, blueberry, commercially prepared (Includes mini-muffins) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.
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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 PhosphorusPhosphorus | +30.4% |
| Contains less SodiumSodium | -41.6% |
| Contains more ManganeseManganese | +26.8% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +288.6% |
| Contains more PotassiumPotassium | +133.1% |
| Contains more IronIron | +39.2% |
| Contains more CopperCopper | +40% |
| Contains more ZincZinc | +183.8% |
| Contains more SeleniumSelenium | +142.7% |
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 EVitamin E | +297.6% |
| Contains more Vitamin KVitamin K | +771.1% |
| Contains more CholineCholine | +217.9% |
| Contains more Vitamin CVitamin C | +733.3% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +104.2% |
| Contains more Vitamin B2Vitamin B2 | +63.8% |
| Contains more Vitamin B3Vitamin B3 | +204.9% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +407.5% |
| Contains more Vitamin B12Vitamin B12 | +37.5% |
| Contains more FolateFolate | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 8.103g | 1.927g | 41% |
| Vitamin K | 39.2µg | 4.5µg | 29% |
| Selenium | 8.2µg | 19.9µg | 21% |
| Vitamin B3 | 1.418mg | 4.323mg | 18% |
| Vitamin B1 | 0.168mg | 0.343mg | 15% |
| Vitamin B6 | 0.04mg | 0.203mg | 13% |
| Calcium | 44mg | 171mg | 13% |
| Choline | 92.5mg | 29.1mg | 12% |
| Protein | 4.49g | 10.52g | 12% |
| Carbs | 53g | 20.43g | 11% |
| Sodium | 336mg | 575mg | 10% |
| Fats | 16.07g | 10.04g | 9% |
| Vitamin B2 | 0.163mg | 0.267mg | 8% |
| Vitamin E | 1.63mg | 0.41mg | 8% |
| Calories | 375kcal | 213kcal | 8% |
| Vitamin C | 0.9mg | 7.5mg | 7% |
| Zinc | 0.37mg | 1.05mg | 6% |
| Iron | 1.3mg | 1.81mg | 6% |
| Phosphorus | 146mg | 112mg | 5% |
| Folate | 48µg | 66µg | 5% |
| Potassium | 121mg | 282mg | 5% |
| Manganese | 0.449mg | 0.354mg | 4% |
| Saturated fat | 2.844g | 3.554g | 3% |
| Vitamin B12 | 0.16µg | 0.22µg | 3% |
| Monounsaturated fat | 4.822g | 3.716g | 3% |
| Copper | 0.06mg | 0.084mg | 3% |
| Magnesium | 10mg | 20mg | 2% |
| Vitamin B5 | 0.47mg | 0.555mg | 2% |
| Vitamin D | 0.1µg | 0.2µg | 1% |
| Cholesterol | 30mg | 27mg | 1% |
| Net carbs | 51.9g | 19.23g | N/A |
| Vitamin D | 4IU | 7IU | 0% |
| Sugar | 31.47g | 3.18g | N/A |
| Fiber | 1.1g | 1.2g | 0% |
| Starch | 16.31g | 15.67g | 0% |
| Vitamin A | 21µg | 22µg | 0% |
| Trans fat | 0.2g | 0.119g | N/A |
| Tryptophan | 0.066mg | 0.1mg | 0% |
| Threonine | 0.181mg | 0.331mg | 0% |
| Isoleucine | 0.224mg | 0.431mg | 0% |
| Leucine | 0.421mg | 0.752mg | 0% |
| Lysine | 0.199mg | 0.491mg | 0% |
| Methionine | 0.115mg | 0.21mg | 0% |
| Phenylalanine | 0.277mg | 0.431mg | 0% |
| Valine | 0.257mg | 0.501mg | 0% |
| Histidine | 0.128mg | 0.301mg | 0% |
| Fructose | 1.21g | 1.4g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.008g | 0.002g | N/A |
| Omega-3 - ALA | 1.022g | 0.104g | N/A |
| Omega-3 - DPA | 0.001g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.048g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 6.911g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.49 g
Fats:
16.07 g
Carbs:
53 g
Water:
24.96 g
Other:
1.48 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +60.1% |
| Contains more CarbsCarbs | +159.4% |
| Contains more ProteinProtein | +134.3% |
| Contains more WaterWater | +126.4% |
| Contains more OtherOther | +68.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.844 g
Monounsaturated fat:
Mono. Fat
4.822 g
Polyunsaturated fat:
Poly. Fat
8.103 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 | -20% |
| Contains more Mono. FatMonounsaturated fat | +29.8% |
| Contains more Poly. FatPolyunsaturated fat | +320.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
16.31 g
Sucrose:
28.01 g
Glucose:
1.23 g
Fructose:
1.21 g
Lactose:
0.54 g
Maltose:
0.47 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 SucroseSucrose | +∞% |
| Contains more LactoseLactose | +575% |
| Contains more FructoseFructose | +15.7% |
~equal in
Starch
~15.67g
~equal in
Glucose
~1.23g
~equal in
Maltose
~0.47g
~equal in
Galactose
~0g
