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  6. Bran raw vs. Submarine sandwich

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.

Infographic

Bran raw 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.
Bran raw
Bran raw
9
:
1
Submarine sandwich
Submarine sandwich
Contains more Iron +198.9%
Contains more Magnesium +1075%
Contains more Phosphorus +555.4%
Contains more Potassium +100.7%
Contains less Sodium -99.3%
Contains more Zinc +196.2%
Contains more Copper +379.8%
Contains more Manganese +1490.4%
Contains more Selenium +127.1%
Contains more Calcium +194.8%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Iron +198.9%
Contains more Magnesium +1075%
Contains more Phosphorus +555.4%
Contains more Potassium +100.7%
Contains less Sodium -99.3%
Contains more Zinc +196.2%
Contains more Copper +379.8%
Contains more Manganese +1490.4%
Contains more Selenium +127.1%
Contains more Calcium +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.
Bran raw
Bran raw
3
:
9
Submarine sandwich
Submarine sandwich
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B5 +169.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +362.8%
Contains more Vitamin B6 +23%
Contains more Folate +26.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +40.6%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B5 +169.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +362.8%
Contains more Vitamin B6 +23%
Contains more Folate +26.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +40.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Submarine sandwich
Submarine sandwich
Contains more Protein +64.4%
Contains more Carbs +224.1%
Contains more Other +16%
Contains more Fats +42.8%
Contains more Water +762.7%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Submarine sandwich
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 Protein +64.4%
Contains more Carbs +224.1%
Contains more Other +16%
Contains more Fats +42.8%
Contains more Water +762.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Submarine sandwich
Submarine sandwich
Contains less Saturated Fat -62.6%
Contains more Polyunsaturated fat +43.5%
Contains more Monounsaturated Fat +56.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains less Saturated Fat -62.6%
Contains more Polyunsaturated fat +43.5%
Contains more Monounsaturated Fat +56.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Submarine sandwich Opinion
Net carbs 50.82g 19.23g Bran raw
Protein 17.3g 10.52g Bran raw
Fats 7.03g 10.04g Submarine sandwich
Carbs 66.22g 20.43g Bran raw
Calories 246kcal 213kcal Bran raw
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 1.45g 3.18g Bran raw
Fiber 15.4g 1.2g Bran raw
Calcium 58mg 171mg Submarine sandwich
Iron 5.41mg 1.81mg Bran raw
Magnesium 235mg 20mg Bran raw
Phosphorus 734mg 112mg Bran raw
Potassium 566mg 282mg Bran raw
Sodium 4mg 575mg Bran raw
Zinc 3.11mg 1.05mg Bran raw
Copper 0.403mg 0.084mg Bran raw
Manganese 5.63mg 0.354mg Bran raw
Selenium 45.2µg 19.9µg Bran raw
Vitamin A 0IU 170IU Submarine sandwich
Vitamin A RAE 0µg 22µg Submarine sandwich
Vitamin E 1.01mg 0.41mg Bran raw
Vitamin D 0IU 7IU Submarine sandwich
Vitamin D 0µg 0.2µg Submarine sandwich
Vitamin C 0mg 7.5mg Submarine sandwich
Vitamin B1 1.17mg 0.343mg Bran raw
Vitamin B2 0.22mg 0.267mg Submarine sandwich
Vitamin B3 0.934mg 4.323mg Submarine sandwich
Vitamin B5 1.494mg 0.555mg Bran raw
Vitamin B6 0.165mg 0.203mg Submarine sandwich
Folate 52µg 66µg Submarine sandwich
Vitamin B12 0µg 0.22µg Submarine sandwich
Vitamin K 3.2µg 4.5µg Submarine sandwich
Tryptophan 0.335mg 0.1mg Bran raw
Threonine 0.502mg 0.331mg Bran raw
Isoleucine 0.668mg 0.431mg Bran raw
Leucine 1.374mg 0.752mg Bran raw
Lysine 0.76mg 0.491mg Bran raw
Methionine 0.335mg 0.21mg Bran raw
Phenylalanine 0.908mg 0.431mg Bran raw
Valine 0.964mg 0.501mg Bran raw
Histidine 0.41mg 0.301mg Bran raw
Cholesterol 0mg 27mg Bran raw
Trans Fat 0.119g Bran raw
Saturated Fat 1.328g 3.554g Bran raw
Omega-3 - DHA 0g 0.002g Submarine sandwich
Omega-3 - EPA 0g 0.001g Submarine sandwich
Omega-3 - DPA 0g 0.005g Submarine sandwich
Monounsaturated Fat 2.376g 3.716g Submarine sandwich
Polyunsaturated fat 2.766g 1.927g Bran raw
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

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

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
46%
Bran raw
37%
Submarine sandwich
Minerals Daily Need Coverage Score
195%
Bran raw
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 571mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.226g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.