Oat vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between Oat and Submarine sandwich
- Oat has more Manganese, Copper, Phosphorus, Fiber, Magnesium, Iron, Vitamin B1, and Zinc, however, Submarine sandwich has more Vitamin B3.
- Oat's daily need coverage for Manganese is 198% more.
- Oat has 9 times more Magnesium than Submarine sandwich. Oat has 177mg of Magnesium, while Submarine sandwich has 20mg.
- Oat is lower in Sodium.
The food varieties used in the comparison are Oats and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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
+160.8%
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Magnesium
+785%
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Phosphorus
+367%
Contains
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Potassium
+52.1%
Contains
less
Sodium
-99.7%
Contains
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Zinc
+278.1%
Contains
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Copper
+645.2%
Contains
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Manganese
+1288.7%
Contains
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Calcium
+216.7%
Contains
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Iron
+160.8%
Contains
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Magnesium
+785%
Contains
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Phosphorus
+367%
Contains
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Potassium
+52.1%
Contains
less
Sodium
-99.7%
Contains
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Zinc
+278.1%
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Copper
+645.2%
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Manganese
+1288.7%
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Calcium
+216.7%
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.
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Contains
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Vitamin B1
+122.4%
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Vitamin B5
+143.1%
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B2
+92.1%
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Vitamin B3
+349.8%
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Vitamin B6
+70.6%
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Folate
+17.9%
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Vitamin B12
+∞%
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Vitamin B1
+122.4%
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Vitamin B5
+143.1%
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B2
+92.1%
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Vitamin B3
+349.8%
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Vitamin B6
+70.6%
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Folate
+17.9%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+60.6%
Contains
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Carbs
+224.4%
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Fats
+45.5%
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Water
+587.5%
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Other
+45.3%
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 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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Protein
+60.6%
Contains
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Carbs
+224.4%
Contains
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Fats
+45.5%
Contains
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Water
+587.5%
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Other
+45.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-65.8%
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Polyunsaturated fat
+31.6%
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Monounsaturated Fat
+70.6%
Saturated Fat:
1.217 g
Monounsaturated Fat:
2.178 g
Polyunsaturated fat:
2.535 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
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Saturated Fat
-65.8%
Contains
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Polyunsaturated fat
+31.6%
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Monounsaturated Fat
+70.6%
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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| Lower in Glycemic Index |
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| Lower in price |
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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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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 19.23g |
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| Protein | 16.89g | 10.52g |
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| Fats | 6.9g | 10.04g |
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| Carbs | 66.27g | 20.43g |
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| Calories | 389kcal | 213kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 3.18g |
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| Fiber | 10.6g | 1.2g |
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| Calcium | 54mg | 171mg |
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| Iron | 4.72mg | 1.81mg |
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| Magnesium | 177mg | 20mg |
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| Phosphorus | 523mg | 112mg |
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| Potassium | 429mg | 282mg |
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| Sodium | 2mg | 575mg |
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| Zinc | 3.97mg | 1.05mg |
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| Copper | 0.626mg | 0.084mg |
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| Manganese | 4.916mg | 0.354mg |
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| Selenium | 19.9µg |
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| Vitamin A | 0IU | 170IU |
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| Vitamin A RAE | 0µg | 22µg |
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| Vitamin E | 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 | 0.763mg | 0.343mg |
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| Vitamin B2 | 0.139mg | 0.267mg |
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| Vitamin B3 | 0.961mg | 4.323mg |
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| Vitamin B5 | 1.349mg | 0.555mg |
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| Vitamin B6 | 0.119mg | 0.203mg |
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| Folate | 56µg | 66µg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 4.5µg |
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| Tryptophan | 0.234mg | 0.1mg |
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| Threonine | 0.575mg | 0.331mg |
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| Isoleucine | 0.694mg | 0.431mg |
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| Leucine | 1.284mg | 0.752mg |
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| Lysine | 0.701mg | 0.491mg |
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| Methionine | 0.312mg | 0.21mg |
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| Phenylalanine | 0.895mg | 0.431mg |
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| Valine | 0.937mg | 0.501mg |
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| Histidine | 0.405mg | 0.301mg |
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| Cholesterol | 0mg | 27mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 1.217g | 3.554g |
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| Omega-3 - DHA | 0.002g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.005g |
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| Monounsaturated Fat | 2.178g | 3.716g |
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| Polyunsaturated fat | 2.535g | 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
33%
37%
Minerals Daily Need Coverage Score
154%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.6)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 573mg)
Which food is lower in Cholesterol?
Oat is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 2.337g)
Which food is richer in minerals?
Oat is relatively richer in minerals