Oatmeal vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between Oatmeal and Submarine sandwich?
- Oatmeal is higher in Iron, Vitamin A RAE, and Manganese, yet Submarine sandwich is higher in Selenium, Vitamin B12, Calcium, and Vitamin C.
- Oatmeal's daily need coverage for Iron is 52% more.
- Oatmeal has 6 times more Vitamin A RAE than Submarine sandwich. While Oatmeal has 130µg of Vitamin A RAE, Submarine sandwich has only 22µg.
- 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
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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
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Iron
+229.3%
Contains
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Magnesium
+30%
Contains
less
Sodium
-91.5%
Contains
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Manganese
+57.6%
Contains
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Calcium
+113.8%
Contains
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Phosphorus
+45.5%
Contains
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Potassium
+362.3%
Contains
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Zinc
+69.4%
Contains
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Copper
+27.3%
Contains
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Selenium
+298%
Contains
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Iron
+229.3%
Contains
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Magnesium
+30%
Contains
less
Sodium
-91.5%
Contains
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Manganese
+57.6%
Contains
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Calcium
+113.8%
Contains
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Phosphorus
+45.5%
Contains
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Potassium
+362.3%
Contains
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Zinc
+69.4%
Contains
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Copper
+27.3%
Contains
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Selenium
+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
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Vitamin A
+154.7%
Contains
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Vitamin B6
+42.9%
Contains
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Vitamin E
+485.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+31.9%
Contains
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Vitamin B2
+24.2%
Contains
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Vitamin B3
+42.9%
Contains
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Vitamin B5
+75.1%
Contains
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Folate
+50%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1025%
Contains
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Vitamin A
+154.7%
Contains
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Vitamin B6
+42.9%
Contains
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Vitamin E
+485.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+31.9%
Contains
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Vitamin B2
+24.2%
Contains
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Vitamin B3
+42.9%
Contains
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Vitamin B5
+75.1%
Contains
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Folate
+50%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1025%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+48.7%
Contains
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Protein
+343.9%
Contains
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Fats
+638.2%
Contains
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Carbs
+75.1%
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Other
+338.6%
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
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Water
+48.7%
Contains
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Protein
+343.9%
Contains
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Fats
+638.2%
Contains
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Carbs
+75.1%
Contains
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Other
+338.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-93.6%
Contains
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Monounsaturated Fat
+850.4%
Contains
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Polyunsaturated fat
+352.3%
Saturated Fat:
0.226 g
Monounsaturated Fat:
0.391 g
Polyunsaturated fat:
0.426 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
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Saturated Fat
-93.6%
Contains
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Monounsaturated Fat
+850.4%
Contains
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Polyunsaturated fat
+352.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Galactose
+∞%
Contains
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Starch
+51.1%
Contains
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+∞%
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Maltose
+∞%
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
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Sucrose
+∞%
Contains
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Galactose
+∞%
Contains
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Starch
+51.1%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 9.97g | 19.23g |
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| Protein | 2.37g | 10.52g |
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| Fats | 1.36g | 10.04g |
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| Carbs | 11.67g | 20.43g |
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| Calories | 68kcal | 213kcal |
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| Starch | 10.37g | 15.67g |
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| Fructose | 0g | 1.4g |
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| Sugar | 0.46g | 3.18g |
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| Fiber | 1.7g | 1.2g |
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| Calcium | 80mg | 171mg |
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| Iron | 5.96mg | 1.81mg |
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| Magnesium | 26mg | 20mg |
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| Phosphorus | 77mg | 112mg |
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| Potassium | 61mg | 282mg |
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| Sodium | 49mg | 575mg |
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| Zinc | 0.62mg | 1.05mg |
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| Copper | 0.066mg | 0.084mg |
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| Manganese | 0.558mg | 0.354mg |
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| Selenium | 5µg | 19.9µg |
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| Vitamin A | 433IU | 170IU |
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| Vitamin A RAE | 130µg | 22µg |
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| Vitamin E | 0.07mg | 0.41mg |
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| Vitamin D | 0IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 0mg | 7.5mg |
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| Vitamin B1 | 0.26mg | 0.343mg |
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| Vitamin B2 | 0.215mg | 0.267mg |
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| Vitamin B3 | 3.025mg | 4.323mg |
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| Vitamin B5 | 0.317mg | 0.555mg |
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| Vitamin B6 | 0.29mg | 0.203mg |
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| Folate | 44µg | 66µg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 0.4µg | 4.5µg |
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| Tryptophan | 0.04mg | 0.1mg |
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| Threonine | 0.083mg | 0.331mg |
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| Isoleucine | 0.105mg | 0.431mg |
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| Leucine | 0.2mg | 0.752mg |
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| Lysine | 0.135mg | 0.491mg |
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| Methionine | 0.04mg | 0.21mg |
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| Phenylalanine | 0.13mg | 0.431mg |
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| Valine | 0.151mg | 0.501mg |
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| Histidine | 0.057mg | 0.301mg |
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| Cholesterol | 0mg | 27mg |
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| Trans Fat | 0.003g | 0.119g |
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| Saturated Fat | 0.226g | 3.554g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Monounsaturated Fat | 0.391g | 3.716g |
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| Polyunsaturated fat | 0.426g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
27%
37%
Minerals Daily Need Coverage Score
45%
49%
Comparison summary
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 526mg)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 3.328g)
Which food is cheaper?
?
The foods are relatively equal in price ($)