Hazelnut vs. Submarine sandwich — In-Depth Nutrition Comparison
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The main differences between hazelnut and submarine sandwich
- Hazelnut has more manganese, copper, vitamin E, iron, magnesium, fiber, vitamin B6, phosphorus, and vitamin B1; however, submarine sandwich has more selenium.
- Daily need coverage for manganese for hazelnut is 253% higher.
- Submarine sandwich has 37 times less vitamin E than hazelnut. Hazelnut has 15.03mg of vitamin E, while submarine sandwich has 0.41mg.
Food types used in this article are Nuts, hazelnuts or filberts 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 | +715% |
| Contains more PotassiumPotassium | +141.1% |
| Contains more IronIron | +159.7% |
| Contains more CopperCopper | +1953.6% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +158.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1644.4% |
| Contains more CalciumCalcium | +50% |
| Contains more SeleniumSelenium | +729.2% |
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 | +3565.9% |
| Contains more Vitamin B1Vitamin B1 | +87.5% |
| Contains more Vitamin B5Vitamin B5 | +65.4% |
| Contains more Vitamin B6Vitamin B6 | +177.3% |
| Contains more Vitamin KVitamin K | +215.6% |
| Contains more FolateFolate | +71.2% |
| Contains more CholineCholine | +56.7% |
| Contains more Vitamin CVitamin C | +19% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +136.3% |
| Contains more Vitamin B3Vitamin B3 | +140.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 6.175mg | 0.354mg | 253% |
| Copper | 1.725mg | 0.084mg | 182% |
| Monounsaturated fat | 45.652g | 3.716g | 105% |
| Vitamin E | 15.03mg | 0.41mg | 97% |
| Fats | 60.75g | 10.04g | 78% |
| Polyunsaturated fat | 7.92g | 1.927g | 40% |
| Iron | 4.7mg | 1.81mg | 36% |
| Magnesium | 163mg | 20mg | 34% |
| Fiber | 9.7g | 1.2g | 34% |
| Selenium | 2.4µg | 19.9µg | 32% |
| Vitamin B6 | 0.563mg | 0.203mg | 28% |
| Vitamin B1 | 0.643mg | 0.343mg | 25% |
| Sodium | 0mg | 575mg | 25% |
| Phosphorus | 290mg | 112mg | 25% |
| Calories | 628kcal | 213kcal | 21% |
| Vitamin B3 | 1.8mg | 4.323mg | 16% |
| Zinc | 2.45mg | 1.05mg | 13% |
| Folate | 113µg | 66µg | 12% |
| Vitamin B2 | 0.113mg | 0.267mg | 12% |
| Potassium | 680mg | 282mg | 12% |
| Cholesterol | 0mg | 27mg | 9% |
| Protein | 14.95g | 10.52g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin K | 14.2µg | 4.5µg | 8% |
| Vitamin B5 | 0.918mg | 0.555mg | 7% |
| Calcium | 114mg | 171mg | 6% |
| Starch | 0.48g | 15.67g | 6% |
| Saturated fat | 4.464g | 3.554g | 4% |
| Choline | 45.6mg | 29.1mg | 3% |
| Vitamin A | 1µg | 22µg | 2% |
| Fructose | 0.07g | 1.4g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Carbs | 16.7g | 20.43g | 1% |
| Vitamin C | 6.3mg | 7.5mg | 1% |
| Net carbs | 7g | 19.23g | N/A |
| Sugar | 4.34g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.193mg | 0.1mg | 0% |
| Threonine | 0.497mg | 0.331mg | 0% |
| Isoleucine | 0.545mg | 0.431mg | 0% |
| Leucine | 1.063mg | 0.752mg | 0% |
| Lysine | 0.42mg | 0.491mg | 0% |
| Methionine | 0.221mg | 0.21mg | 0% |
| Phenylalanine | 0.663mg | 0.431mg | 0% |
| Valine | 0.701mg | 0.501mg | 0% |
| Histidine | 0.432mg | 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 | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +42.1% |
| Contains more FatsFats | +505.1% |
| Contains more CarbsCarbs | +22.3% |
| Contains more WaterWater | +964.2% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 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 | +1128.5% |
| Contains more Poly. FatPolyunsaturated fat | +311% |
| Contains less Sat. FatSaturated fat | -20.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.48 g
Sucrose:
4.2 g
Glucose:
0.07 g
Fructose:
0.07 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 | +3164.6% |
| Contains more GlucoseGlucose | +1657.1% |
| Contains more FructoseFructose | +1900% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
