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.
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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 | +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.
| 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
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
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
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 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 | +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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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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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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
40%
35%
Minerals Daily Need Coverage Score
122%
49%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 8.507g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Macadamia is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 570mg)
Which food is richer in minerals?
Macadamia is relatively richer in minerals