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  6. Mustard Greens Raw vs. Submarine sandwich

Mustard Greens Raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and submarine sandwich

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, submarine sandwich has more selenium, vitamin B3, vitamin B1, folate, and vitamin B2.
  • Daily need coverage for vitamin K for mustard Greens Raw is 211% higher.
  • Submarine sandwich has 18 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024 IU of vitamin A, while submarine sandwich has 170 IU.
  • Mustard Greens Raw are lower in sodium.

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

Infographic

Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +60%
Contains more PotassiumPotassium +36.2%
Contains more CopperCopper +96.4%
Contains less SodiumSodium -96.5%
Contains more CalciumCalcium +48.7%
Contains more IronIron +10.4%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +93.1%
Contains more SeleniumSelenium +2111.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9%
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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +586.4%
Contains more Vitamin EVitamin E +390.2%
Contains more Vitamin KVitamin K +5622.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +328.8%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +440.4%
Contains more Vitamin B5Vitamin B5 +164.3%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Submarine sandwich DV% diff.
Vitamin K 257.5µg 4.5µg 211%
Vitamin C 70mg 7.5mg 69%
Selenium 0.9µg 19.9µg 35%
Sodium 20mg 575mg 24%
Vitamin B1 0.08mg 0.343mg 22%
Vitamin B3 0.8mg 4.323mg 22%
Saturated fat 0.01g 3.554g 16%
Protein 2.86g 10.52g 15%
Fats 0.42g 10.04g 15%
Manganese 0.354mg 15%
Vitamin A 151µg 22µg 14%
Folate 12µg 66µg 14%
Polyunsaturated fat 0.038g 1.927g 13%
Vitamin B2 0.11mg 0.267mg 12%
Vitamin E 2.01mg 0.41mg 11%
Calories 27kcal 213kcal 9%
Cholesterol 0mg 27mg 9%
Copper 0.165mg 0.084mg 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.092g 3.716g 9%
Fiber 3.2g 1.2g 8%
Phosphorus 58mg 112mg 8%
Zinc 0.25mg 1.05mg 7%
Vitamin B5 0.21mg 0.555mg 7%
Calcium 115mg 171mg 6%
Starch 15.67g 6%
Carbs 4.67g 20.43g 5%
Choline 0.5mg 29.1mg 5%
Magnesium 32mg 20mg 3%
Potassium 384mg 282mg 3%
Iron 1.64mg 1.81mg 2%
Vitamin B6 0.18mg 0.203mg 2%
Fructose 1.4g 2%
Vitamin D 0 IU 7 IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.47g 19.23g N/A
Sugar 1.32g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 WaterWater +60.5%
Contains more ProteinProtein +267.8%
Contains more FatsFats +2290.5%
Contains more CarbsCarbs +337.5%
Contains more OtherOther +85.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.7%
Contains more Mono. FatMonounsaturated fat +3939.1%
Contains more Poly. FatPolyunsaturated fat +4971.1%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.