Nattō vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between nattō and submarine sandwich?
- Nattō is higher in iron, copper, manganese, magnesium, zinc, fiber, and vitamin K, yet submarine sandwich is higher in vitamin B3 and selenium.
- Nattō's daily need coverage for iron is 85% more.
- Nattō has 8 times more copper than submarine sandwich. While nattō has 0.667mg of copper, submarine sandwich has only 0.084mg.
- The amount of sodium in nattō is lower.
We used Natto and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types 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 MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +26.9% |
| Contains more PotassiumPotassium | +158.5% |
| Contains more IronIron | +375.1% |
| Contains more CopperCopper | +694% |
| Contains more ZincZinc | +188.6% |
| Contains more PhosphorusPhosphorus | +55.4% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +331.6% |
| Contains more SeleniumSelenium | +126.1% |
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.
| Contains more Vitamin CVitamin C | +73.3% |
| Contains more Vitamin KVitamin K | +413.3% |
| Contains more CholineCholine | +95.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114.4% |
| Contains more Vitamin B2Vitamin B2 | +40.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +158.1% |
| Contains more Vitamin B6Vitamin B6 | +56.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +725% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +84.4% |
| Contains more CarbsCarbs | +61.1% |
| Contains more OtherOther | +31.6% |
~equal in
Fats
~10.04g
~equal in
Water
~56.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 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 | -55.2% |
| Contains more Poly. FatPolyunsaturated fat | +222.3% |
| Contains more Mono. FatMonounsaturated fat | +52.9% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 8.6mg | 1.81mg | 85% |
| Copper | 0.667mg | 0.084mg | 65% |
| Manganese | 1.528mg | 0.354mg | 51% |
| Polyunsaturated fat | 6.21g | 1.927g | 29% |
| Vitamin B3 | 0mg | 4.323mg | 27% |
| Sodium | 7mg | 575mg | 25% |
| Magnesium | 115mg | 20mg | 23% |
| Selenium | 8.8µg | 19.9µg | 20% |
| Protein | 19.4g | 10.52g | 18% |
| Zinc | 3.03mg | 1.05mg | 18% |
| Fiber | 5.4g | 1.2g | 17% |
| Vitamin K | 23.1µg | 4.5µg | 16% |
| Folate | 8µg | 66µg | 15% |
| Vitamin B1 | 0.16mg | 0.343mg | 15% |
| Potassium | 729mg | 282mg | 13% |
| Saturated fat | 1.591g | 3.554g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Phosphorus | 174mg | 112mg | 9% |
| Vitamin B5 | 0.215mg | 0.555mg | 7% |
| Vitamin B2 | 0.19mg | 0.267mg | 6% |
| Vitamin B6 | 0.13mg | 0.203mg | 6% |
| Vitamin C | 13mg | 7.5mg | 6% |
| Starch | 15.67g | 6% | |
| Calcium | 217mg | 171mg | 5% |
| Choline | 57mg | 29.1mg | 5% |
| Vitamin E | 0.01mg | 0.41mg | 3% |
| Carbs | 12.68g | 20.43g | 3% |
| Monounsaturated fat | 2.43g | 3.716g | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Fats | 11g | 10.04g | 1% |
| Calories | 211kcal | 213kcal | 0% |
| Net carbs | 7.28g | 19.23g | N/A |
| Sugar | 4.89g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.223mg | 0.1mg | 0% |
| Threonine | 0.813mg | 0.331mg | 0% |
| Isoleucine | 0.931mg | 0.431mg | 0% |
| Leucine | 1.509mg | 0.752mg | 0% |
| Lysine | 1.145mg | 0.491mg | 0% |
| Methionine | 0.208mg | 0.21mg | 0% |
| Phenylalanine | 0.941mg | 0.431mg | 0% |
| Valine | 1.018mg | 0.501mg | 0% |
| Histidine | 0.512mg | 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 |
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
20%
35%
Minerals Daily Need Coverage Score
116%
49%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 1.71g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2.1)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Nattō is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Nattō contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Nattō is lower in Saturated fat (difference - 1.963g)
Which food is richer in minerals?
Nattō is relatively richer in minerals