Brazil nut vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between brazil nut and submarine sandwich
- Brazil nut has more selenium, copper, phosphorus, magnesium, manganese, vitamin E, zinc, and fiber; however, submarine sandwich has more vitamin B3.
- Brazil nut's daily need coverage for selenium is 3449% more.
- Brazil nut has 21 times more copper than submarine sandwich. Brazil nut has 1.743mg of copper, while submarine sandwich has 0.084mg.
- Submarine sandwich is lower in saturated fat.
The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
Infographic
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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 | +1780% |
| Contains more PotassiumPotassium | +133.7% |
| Contains more IronIron | +34.3% |
| Contains more CopperCopper | +1975% |
| Contains more ZincZinc | +286.7% |
| Contains more PhosphorusPhosphorus | +547.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +245.5% |
| Contains more SeleniumSelenium | +9533.2% |
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 | +1278% |
| Contains more Vitamin B1Vitamin B1 | +79.9% |
| Contains more Vitamin CVitamin C | +971.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +662.9% |
| Contains more Vitamin B3Vitamin B3 | +1365.4% |
| Contains more Vitamin B5Vitamin B5 | +201.6% |
| Contains more Vitamin B6Vitamin B6 | +101% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1917µg | 19.9µg | 3449% |
| Copper | 1.743mg | 0.084mg | 184% |
| Polyunsaturated fat | 24.399g | 1.927g | 150% |
| Fats | 67.1g | 10.04g | 88% |
| Phosphorus | 725mg | 112mg | 88% |
| Magnesium | 376mg | 20mg | 85% |
| Saturated fat | 16.134g | 3.554g | 57% |
| Monounsaturated fat | 23.879g | 3.716g | 50% |
| Manganese | 1.223mg | 0.354mg | 38% |
| Vitamin E | 5.65mg | 0.41mg | 35% |
| Zinc | 4.06mg | 1.05mg | 27% |
| Sodium | 3mg | 575mg | 25% |
| Vitamin B3 | 0.295mg | 4.323mg | 25% |
| Fiber | 7.5g | 1.2g | 25% |
| Vitamin B1 | 0.617mg | 0.343mg | 23% |
| Calories | 659kcal | 213kcal | 22% |
| Vitamin B2 | 0.035mg | 0.267mg | 18% |
| Potassium | 659mg | 282mg | 11% |
| Folate | 22µg | 66µg | 11% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Protein | 14.32g | 10.52g | 8% |
| Vitamin B6 | 0.101mg | 0.203mg | 8% |
| Vitamin C | 0.7mg | 7.5mg | 8% |
| Iron | 2.43mg | 1.81mg | 8% |
| Vitamin B5 | 0.184mg | 0.555mg | 7% |
| Starch | 0.25g | 15.67g | 6% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Carbs | 11.74g | 20.43g | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 0g | 1.4g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Calcium | 160mg | 171mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 4.24g | 19.23g | N/A |
| Sugar | 2.33g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Choline | 28.8mg | 29.1mg | 0% |
| Tryptophan | 0.135mg | 0.1mg | 0% |
| Threonine | 0.365mg | 0.331mg | 0% |
| Isoleucine | 0.518mg | 0.431mg | 0% |
| Leucine | 1.19mg | 0.752mg | 0% |
| Lysine | 0.49mg | 0.491mg | 0% |
| Methionine | 1.124mg | 0.21mg | 0% |
| Phenylalanine | 0.639mg | 0.431mg | 0% |
| Valine | 0.76mg | 0.501mg | 0% |
| Histidine | 0.409mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.018g | 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 | 0.018g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 23.859g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +36.1% |
| Contains more FatsFats | +568.3% |
| Contains more OtherOther | +36.8% |
| Contains more CarbsCarbs | +74% |
| Contains more WaterWater | +1552.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains more Mono. FatMonounsaturated fat | +542.6% |
| Contains more Poly. FatPolyunsaturated fat | +1166.2% |
| Contains less Sat. FatSaturated fat | -78% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 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 StarchStarch | +6168% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
