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Pistachio vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between pistachios and submarine sandwich

  • Pistachios have more copper, vitamin B6, phosphorus, vitamin B1, fiber, manganese, iron, and magnesium; however, submarine sandwich is higher in selenium.
  • Pistachios cover your daily copper needs 135% more than submarine sandwich.
  • Submarine sandwich contains 9 times less fiber than pistachios. Pistachios contain 10.6g of fiber, while submarine sandwich contains 1.2g.
  • Pistachios have less sodium.

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

Infographic

Pistachio vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +505%
Contains more PotassiumPotassium +263.5%
Contains more IronIron +116.6%
Contains more CopperCopper +1447.6%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +337.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +239%
Contains more CalciumCalcium +62.9%
Contains more SeleniumSelenium +184.3%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 AVitamin A +18.2%
Contains more Vitamin EVitamin E +597.6%
Contains more Vitamin B1Vitamin B1 +153.6%
Contains more Vitamin B6Vitamin B6 +737.4%
Contains more Vitamin CVitamin C +33.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +29.4%
~equal in Vitamin B5 ~0.555mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 ProteinProtein +91.6%
Contains more FatsFats +351.4%
Contains more CarbsCarbs +33%
Contains more OtherOther +19.2%
Contains more WaterWater +1193.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +525.9%
Contains more Poly. FatPolyunsaturated fat +646.2%
Contains less Sat. FatSaturated fat -39.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 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 +838.3%
Contains more GlucoseGlucose +284.4%
Contains more FructoseFructose +483.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +176.5%
~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.
Pistachio 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 Pistachio Submarine sandwich DV% diff.
Copper 1.3mg 0.084mg 135%
Vitamin B6 1.7mg 0.203mg 115%
Polyunsaturated fat 14.38g 1.927g 83%
Phosphorus 490mg 112mg 54%
Fats 45.32g 10.04g 54%
Monounsaturated fat 23.257g 3.716g 49%
Vitamin B1 0.87mg 0.343mg 44%
Fiber 10.6g 1.2g 38%
Manganese 1.2mg 0.354mg 37%
Iron 3.92mg 1.81mg 26%
Sodium 1mg 575mg 25%
Magnesium 121mg 20mg 24%
Selenium 7µg 19.9µg 23%
Potassium 1025mg 282mg 22%
Protein 20.16g 10.52g 19%
Vitamin B3 1.3mg 4.323mg 19%
Calories 560kcal 213kcal 17%
Vitamin E 2.86mg 0.41mg 16%
Saturated fat 5.907g 3.554g 11%
Zinc 2.2mg 1.05mg 10%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Vitamin B2 0.16mg 0.267mg 8%
Calcium 105mg 171mg 7%
Starch 1.67g 15.67g 6%
Choline 29.1mg 5%
Folate 51µg 66µg 4%
Vitamin K 4.5µg 4%
Vitamin C 5.6mg 7.5mg 2%
Carbs 27.17g 20.43g 2%
Fructose 0.24g 1.4g 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin B5 0.52mg 0.555mg 1%
Net carbs 16.57g 19.23g N/A
Sugar 7.66g 3.18g N/A
Vitamin A 26µg 22µg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.251mg 0.1mg 0%
Threonine 0.684mg 0.331mg 0%
Isoleucine 0.917mg 0.431mg 0%
Leucine 1.604mg 0.752mg 0%
Lysine 1.138mg 0.491mg 0%
Methionine 0.36mg 0.21mg 0%
Phenylalanine 1.092mg 0.431mg 0%
Valine 1.249mg 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 0g 0.048g N/A
Omega-6 - Linoleic acid 14.091g 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
63%
Pistachio
35%
Submarine sandwich
Minerals Daily Need Coverage Score
125%
Pistachio
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 2.353g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 28)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 574mg)
Which food is richer in minerals?
Pistachio
Pistachio 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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.