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Orange vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between oranges and submarine sandwich

  • Oranges have more vitamin C; however, submarine sandwich has more selenium, vitamin B3, iron, vitamin B1, vitamin B2, manganese, and phosphorus.
  • Daily need coverage for vitamin C for oranges is 51% higher.
  • Oranges are lower in saturated fat.

Food types used in this article are Oranges, raw, all commercial varieties and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Orange vs Submarine sandwich 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.
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +327.5%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +1710%
Contains more CopperCopper +86.7%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +1316%
Contains more SeleniumSelenium +3880%

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.
Orange
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin CVitamin C +609.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +127.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +294.3%
Contains more Vitamin B2Vitamin B2 +567.5%
Contains more Vitamin B3Vitamin B3 +1433%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +238.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +246.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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 WaterWater +53.5%
Contains more ProteinProtein +1019.1%
Contains more FatsFats +8266.7%
Contains more CarbsCarbs +73.9%
Contains more OtherOther +468.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
39% 40% 21%
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 -99.6%
Contains more Mono. FatMonounsaturated fat +16056.5%
Contains more Poly. FatPolyunsaturated fat +7608%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Submarine sandwich DV% diff.
Vitamin C 53.2mg 7.5mg 51%
Selenium 0.5µg 19.9µg 35%
Sodium 0mg 575mg 25%
Vitamin B3 0.282mg 4.323mg 25%
Vitamin B1 0.087mg 0.343mg 21%
Iron 0.1mg 1.81mg 21%
Protein 0.94g 10.52g 19%
Vitamin B2 0.04mg 0.267mg 17%
Saturated fat 0.015g 3.554g 16%
Fats 0.12g 10.04g 15%
Phosphorus 14mg 112mg 14%
Manganese 0.025mg 0.354mg 14%
Polyunsaturated fat 0.025g 1.927g 13%
Calcium 40mg 171mg 13%
Vitamin B6 0.06mg 0.203mg 11%
Zinc 0.07mg 1.05mg 9%
Folate 30µg 66µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.023g 3.716g 9%
Vitamin B12 0µg 0.22µg 9%
Calories 47kcal 213kcal 8%
Vitamin B5 0.25mg 0.555mg 6%
Starch 15.67g 6%
Fiber 2.4g 1.2g 5%
Vitamin K 0µg 4.5µg 4%
Copper 0.045mg 0.084mg 4%
Choline 8.4mg 29.1mg 4%
Carbs 11.75g 20.43g 3%
Potassium 181mg 282mg 3%
Magnesium 10mg 20mg 2%
Vitamin E 0.18mg 0.41mg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Vitamin A 11µg 22µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 9.35g 19.23g N/A
Sugar 9.35g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.009mg 0.1mg 0%
Threonine 0.015mg 0.331mg 0%
Isoleucine 0.025mg 0.431mg 0%
Leucine 0.023mg 0.752mg 0%
Lysine 0.047mg 0.491mg 0%
Methionine 0.02mg 0.21mg 0%
Phenylalanine 0.031mg 0.431mg 0%
Valine 0.04mg 0.501mg 0%
Histidine 0.018mg 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

Which food is preferable for your diet?

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

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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
21%
Orange
35%
Submarine sandwich
Minerals Daily Need Coverage Score
7%
Orange
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 6.17g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 45)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 3.539g)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.