Oatmeal vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
What are the differences between oatmeal and submarine sandwich?
- Oatmeal is higher in iron and manganese, yet submarine sandwich is higher in selenium, vitamin B12, calcium, vitamin C, and vitamin B3.
- Oatmeal's daily need coverage for iron is 52% more.
- Oatmeal has 2 times more manganese than submarine sandwich. While oatmeal has 0.558mg of manganese, submarine sandwich has only 0.354mg.
- The amount of sodium in oatmeal is lower.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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.
| Contains more MagnesiumMagnesium | +30% |
| Contains more IronIron | +229.3% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +57.6% |
| Contains more CalciumCalcium | +113.8% |
| Contains more PotassiumPotassium | +362.3% |
| Contains more CopperCopper | +27.3% |
| Contains more ZincZinc | +69.4% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains more SeleniumSelenium | +298% |
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 AVitamin A | +490.9% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +485.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.9% |
| Contains more Vitamin B2Vitamin B2 | +24.2% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1025% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +519.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.81mg | 52% |
| Selenium | 5µg | 19.9µg | 27% |
| Sodium | 49mg | 575mg | 23% |
| Protein | 2.37g | 10.52g | 16% |
| Saturated fat | 0.226g | 3.554g | 15% |
| Fats | 1.36g | 10.04g | 13% |
| Vitamin A | 130µg | 22µg | 12% |
| Polyunsaturated fat | 0.426g | 1.927g | 10% |
| Manganese | 0.558mg | 0.354mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calcium | 80mg | 171mg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B3 | 3.025mg | 4.323mg | 8% |
| Monounsaturated fat | 0.391g | 3.716g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B1 | 0.26mg | 0.343mg | 7% |
| Calories | 68kcal | 213kcal | 7% |
| Vitamin B6 | 0.29mg | 0.203mg | 7% |
| Potassium | 61mg | 282mg | 7% |
| Folate | 44µg | 66µg | 6% |
| Vitamin B5 | 0.317mg | 0.555mg | 5% |
| Phosphorus | 77mg | 112mg | 5% |
| Zinc | 0.62mg | 1.05mg | 4% |
| Vitamin B2 | 0.215mg | 0.267mg | 4% |
| Choline | 4.7mg | 29.1mg | 4% |
| Vitamin K | 0.4µg | 4.5µg | 3% |
| Carbs | 11.67g | 20.43g | 3% |
| Copper | 0.066mg | 0.084mg | 2% |
| Fiber | 1.7g | 1.2g | 2% |
| Fructose | 0g | 1.4g | 2% |
| Vitamin E | 0.07mg | 0.41mg | 2% |
| Starch | 10.37g | 15.67g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Magnesium | 26mg | 20mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 9.97g | 19.23g | N/A |
| Sugar | 0.46g | 3.18g | N/A |
| Trans fat | 0.003g | 0.119g | N/A |
| Tryptophan | 0.04mg | 0.1mg | 0% |
| Threonine | 0.083mg | 0.331mg | 0% |
| Isoleucine | 0.105mg | 0.431mg | 0% |
| Leucine | 0.2mg | 0.752mg | 0% |
| Lysine | 0.135mg | 0.491mg | 0% |
| Methionine | 0.04mg | 0.21mg | 0% |
| Phenylalanine | 0.13mg | 0.431mg | 0% |
| Valine | 0.151mg | 0.501mg | 0% |
| Histidine | 0.057mg | 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:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +48.7% |
| Contains more ProteinProtein | +343.9% |
| Contains more FatsFats | +638.2% |
| Contains more CarbsCarbs | +75.1% |
| Contains more OtherOther | +338.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 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 | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +850.4% |
| Contains more Poly. FatPolyunsaturated fat | +352.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 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 GalactoseGalactose | +∞% |
| Contains more StarchStarch | +51.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
