Bran raw vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between bran raw and submarine sandwich?
- Bran raw is higher in manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, and copper, yet submarine sandwich is higher in vitamin B3.
- Bran raw's daily need coverage for manganese is 229% more.
- Bran raw has 13 times more fiber than submarine sandwich. While bran raw has 15.4g of fiber, submarine sandwich has only 1.2g.
- The amount of sodium in bran raw is lower.
We used Oat bran, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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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 | +1075% |
| Contains more PotassiumPotassium | +100.7% |
| Contains more IronIron | +198.9% |
| Contains more CopperCopper | +379.8% |
| Contains more ZincZinc | +196.2% |
| Contains more PhosphorusPhosphorus | +555.4% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +1490.4% |
| Contains more SeleniumSelenium | +127.1% |
| Contains more CalciumCalcium | +194.8% |
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 | +146.3% |
| Contains more Vitamin B1Vitamin B1 | +241.1% |
| Contains more Vitamin B5Vitamin B5 | +169.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +362.8% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +40.6% |
| Contains more FolateFolate | +26.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.354mg | 229% |
| Phosphorus | 734mg | 112mg | 89% |
| Vitamin B1 | 1.17mg | 0.343mg | 69% |
| Fiber | 15.4g | 1.2g | 57% |
| Magnesium | 235mg | 20mg | 51% |
| Selenium | 45.2µg | 19.9µg | 46% |
| Iron | 5.41mg | 1.81mg | 45% |
| Copper | 0.403mg | 0.084mg | 35% |
| Sodium | 4mg | 575mg | 25% |
| Vitamin B3 | 0.934mg | 4.323mg | 21% |
| Vitamin B5 | 1.494mg | 0.555mg | 19% |
| Zinc | 3.11mg | 1.05mg | 19% |
| Carbs | 66.22g | 20.43g | 15% |
| Protein | 17.3g | 10.52g | 14% |
| Calcium | 58mg | 171mg | 11% |
| Saturated fat | 1.328g | 3.554g | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Potassium | 566mg | 282mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Starch | 15.67g | 6% | |
| Polyunsaturated fat | 2.766g | 1.927g | 6% |
| Fats | 7.03g | 10.04g | 5% |
| Vitamin E | 1.01mg | 0.41mg | 4% |
| Folate | 52µg | 66µg | 4% |
| Vitamin B2 | 0.22mg | 0.267mg | 4% |
| Monounsaturated fat | 2.376g | 3.716g | 3% |
| Vitamin B6 | 0.165mg | 0.203mg | 3% |
| Fructose | 1.4g | 2% | |
| Calories | 246kcal | 213kcal | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin K | 3.2µg | 4.5µg | 1% |
| Choline | 32.2mg | 29.1mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 50.82g | 19.23g | N/A |
| Sugar | 1.45g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.335mg | 0.1mg | 0% |
| Threonine | 0.502mg | 0.331mg | 0% |
| Isoleucine | 0.668mg | 0.431mg | 0% |
| Leucine | 1.374mg | 0.752mg | 0% |
| Lysine | 0.76mg | 0.491mg | 0% |
| Methionine | 0.335mg | 0.21mg | 0% |
| Phenylalanine | 0.908mg | 0.431mg | 0% |
| Valine | 0.964mg | 0.501mg | 0% |
| Histidine | 0.41mg | 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 | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +64.4% |
| Contains more CarbsCarbs | +224.1% |
| Contains more OtherOther | +16% |
| Contains more FatsFats | +42.8% |
| Contains more WaterWater | +762.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -62.6% |
| Contains more Poly. FatPolyunsaturated fat | +43.5% |
| Contains more Mono. FatMonounsaturated fat | +56.4% |