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Macadamia vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between macadamia and submarine sandwich

  • Macadamia has more manganese, copper, vitamin B1, fiber, magnesium, and iron; however, submarine sandwich is higher in selenium and folate.
  • Macadamia covers your daily manganese needs 164% more than submarine sandwich.
  • Submarine sandwich contains 9 times less copper than macadamia. Macadamia contains 0.756mg of copper, while submarine sandwich contains 0.084mg.
  • Submarine sandwich has less saturated fat.

Food varieties used in this article are Nuts, macadamia nuts, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +550%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +103.9%
Contains more CopperCopper +800%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +67.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1066.9%
Contains more CalciumCalcium +101.2%
Contains more SeleniumSelenium +452.8%

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 Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +248.4%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64.8%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 FatsFats +654.7%
Contains more ProteinProtein +33%
Contains more CarbsCarbs +47.8%
Contains more WaterWater +4055.1%
Contains more OtherOther +119.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 more Mono. FatMonounsaturated fat +1484.4%
Contains less Sat. FatSaturated fat -70.5%
Contains more Poly. FatPolyunsaturated fat +28.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 7% 7% 2%
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 +1392.4%
Contains more GlucoseGlucose +1657.1%
Contains more FructoseFructose +1900%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Submarine sandwich
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Macadamia Submarine sandwich DV% diff.
Manganese 4.131mg 0.354mg 164%
Monounsaturated fat 58.877g 3.716g 138%
Fats 75.77g 10.04g 101%
Copper 0.756mg 0.084mg 75%
Vitamin B1 1.195mg 0.343mg 71%
Saturated fat 12.061g 3.554g 39%
Selenium 3.6µg 19.9µg 30%
Fiber 8.6g 1.2g 30%
Magnesium 130mg 20mg 26%
Sodium 5mg 575mg 25%
Calories 718kcal 213kcal 25%
Iron 3.69mg 1.81mg 24%
Folate 11µg 66µg 14%
Vitamin B3 2.473mg 4.323mg 12%
Phosphorus 188mg 112mg 11%
Calcium 85mg 171mg 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.162mg 0.267mg 8%
Vitamin C 1.2mg 7.5mg 7%
Vitamin B6 0.275mg 0.203mg 6%
Starch 1.05g 15.67g 6%
Choline 29.1mg 5%
Protein 7.91g 10.52g 5%
Vitamin K 4.5µg 4%
Vitamin B5 0.758mg 0.555mg 4%
Polyunsaturated fat 1.502g 1.927g 3%
Potassium 368mg 282mg 3%
Vitamin A 0µg 22µg 2%
Zinc 1.3mg 1.05mg 2%
Fructose 0.07g 1.4g 2%
Carbs 13.82g 20.43g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Vitamin E 0.54mg 0.41mg 1%
Net carbs 5.22g 19.23g N/A
Sugar 4.57g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.067mg 0.1mg 0%
Threonine 0.37mg 0.331mg 0%
Isoleucine 0.314mg 0.431mg 0%
Leucine 0.602mg 0.752mg 0%
Lysine 0.018mg 0.491mg 0%
Methionine 0.023mg 0.21mg 0%
Phenylalanine 0.665mg 0.431mg 0%
Valine 0.363mg 0.501mg 0%
Histidine 0.195mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Macadamia
35%
Submarine sandwich
Minerals Daily Need Coverage Score
122%
Macadamia
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 8.507g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 570mg)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.