Scallion vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between scallion and submarine sandwich

Scallion has more vitamin K, vitamin A, and vitamin C; however, submarine sandwich is higher in selenium, vitamin B1, vitamin B3, vitamin B2, and vitamin B6.
Scallion covers your daily vitamin K needs 169% more than submarine sandwich.
Submarine sandwich contains 6 times less vitamin A than scallion. Scallion contains 997IU of vitamin A, while submarine sandwich contains 170IU.
Scallion has less sodium.

Food varieties used in this article are Onions, spring or scallions (includes tops and bulb), raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

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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.

Scallion

Submarine sandwich

Contains less SodiumSodium

-97.2%

Contains more CalciumCalcium	+137.5%
Contains more IronIron	+22.3%
Contains more ZincZinc	+169.2%
Contains more PhosphorusPhosphorus	+202.7%
Contains more ManganeseManganese	+121.3%
Contains more SeleniumSelenium	+3216.7%

~equal in Magnesium ~20mg

~equal in Potassium ~282mg

~equal in Copper ~0.084mg

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.

Scallion

Submarine sandwich

Contains more Vitamin CVitamin C	+150.7%
Contains more Vitamin AVitamin A	+127.3%
Contains more Vitamin EVitamin E	+34.1%
Contains more Vitamin KVitamin K	+4500%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+523.6%
Contains more Vitamin B2Vitamin B2	+233.8%
Contains more Vitamin B3Vitamin B3	+723.4%
Contains more Vitamin B5Vitamin B5	+640%
Contains more Vitamin B6Vitamin B6	+232.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+410.5%

~equal in Folate ~66µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	207µg	4.5µg	169%
Selenium	0.6µg	19.9µg	35%
Sodium	16mg	575mg	24%
Vitamin B3	0.525mg	4.323mg	24%
Vitamin B1	0.055mg	0.343mg	24%
Protein	1.83g	10.52g	17%
Saturated fat	0.032g	3.554g	16%
Fats	0.19g	10.04g	15%
Vitamin B2	0.08mg	0.267mg	14%
Vitamin C	18.8mg	7.5mg	13%
Polyunsaturated fat	0.074g	1.927g	12%
Vitamin B6	0.061mg	0.203mg	11%
Phosphorus	37mg	112mg	11%
Vitamin B5	0.075mg	0.555mg	10%
Calcium	72mg	171mg	10%
Monounsaturated fat	0.027g	3.716g	9%
Vitamin B12	0µg	0.22µg	9%
Calories	32kcal	213kcal	9%
Cholesterol	0mg	27mg	9%
Manganese	0.16mg	0.354mg	8%
Starch		15.67g	6%
Zinc	0.39mg	1.05mg	6%
Fiber	2.6g	1.2g	6%
Iron	1.48mg	1.81mg	4%
Carbs	7.34g	20.43g	4%
Choline	5.7mg	29.1mg	4%
Vitamin A	50µg	22µg	3%
Fructose		1.4g	2%
Vitamin D	0IU	7IU	1%
Folate	64µg	66µg	1%
Vitamin D	0µg	0.2µg	1%
Vitamin E	0.55mg	0.41mg	1%
Net carbs	4.74g	19.23g	N/A
Magnesium	20mg	20mg	0%
Potassium	276mg	282mg	0%
Sugar	2.33g	3.18g	N/A
Copper	0.083mg	0.084mg	0%
Trans fat	0g	0.119g	N/A
Tryptophan	0.02mg	0.1mg	0%
Threonine	0.072mg	0.331mg	0%
Isoleucine	0.077mg	0.431mg	0%
Leucine	0.109mg	0.752mg	0%
Lysine	0.091mg	0.491mg	0%
Methionine	0.02mg	0.21mg	0%
Phenylalanine	0.059mg	0.431mg	0%
Valine	0.081mg	0.501mg	0%
Histidine	0.032mg	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