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  6. Pacific saury raw vs. Submarine sandwich

Pacific saury raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between pacific saury raw and submarine sandwich?

  • Pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D, yet submarine sandwich is richer in vitamin B1, iron, vitamin B2, selenium, and folate.
  • Pacific saury raw's daily need coverage for vitamin B12 is 74% higher.
  • Pacific saury raw has 14 times more vitamin D than submarine sandwich. Pacific saury raw has 99IU of vitamin D, while submarine sandwich has 7IU.
  • Pacific saury raw contains less sodium.

We used Fish, pike, northern, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Pacific saury raw vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 more MagnesiumMagnesium +55%
Contains more PhosphorusPhosphorus +96.4%
Contains less SodiumSodium -93.2%
Contains more CalciumCalcium +200%
Contains more IronIron +229.1%
Contains more CopperCopper +64.7%
Contains more ZincZinc +56.7%
Contains more ManganeseManganese +47.5%
Contains more SeleniumSelenium +57.9%
~equal in Potassium ~282mg

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 DVitamin D +1150%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B12Vitamin B12 +809.1%
Contains more CholineCholine +123.4%
Contains more Vitamin CVitamin C +97.4%
Contains more Vitamin EVitamin E +105%
Contains more Vitamin B1Vitamin B1 +491.4%
Contains more Vitamin B2Vitamin B2 +323.8%
Contains more Vitamin B3Vitamin B3 +88%
Contains more Vitamin B6Vitamin B6 +73.5%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +340%
~equal in Vitamin A ~22µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Submarine sandwich DV% diff.
Vitamin B12 2µg 0.22µg 74%
Vitamin B1 0.058mg 0.343mg 24%
Sodium 39mg 575mg 23%
Protein 19.26g 10.52g 17%
Iron 0.55mg 1.81mg 16%
Saturated fat 0.118g 3.554g 16%
Vitamin B2 0.063mg 0.267mg 16%
Phosphorus 220mg 112mg 15%
Fats 0.69g 10.04g 14%
Selenium 12.6µg 19.9µg 13%
Vitamin B3 2.3mg 4.323mg 13%
Folate 15µg 66µg 13%
Vitamin D 2.5µg 0.2µg 12%
Vitamin D 99IU 7IU 12%
Polyunsaturated fat 0.202g 1.927g 12%
Calcium 57mg 171mg 11%
Monounsaturated fat 0.157g 3.716g 9%
Choline 65mg 29.1mg 7%
Carbs 0g 20.43g 7%
Vitamin B6 0.117mg 0.203mg 7%
Calories 88kcal 213kcal 6%
Starch 15.67g 6%
Manganese 0.24mg 0.354mg 5%
Fiber 0g 1.2g 5%
Vitamin C 3.8mg 7.5mg 4%
Cholesterol 39mg 27mg 4%
Vitamin K 0.1µg 4.5µg 4%
Vitamin B5 0.75mg 0.555mg 4%
Copper 0.051mg 0.084mg 4%
Magnesium 31mg 20mg 3%
Zinc 0.67mg 1.05mg 3%
Fructose 1.4g 2%
Potassium 259mg 282mg 1%
Vitamin E 0.2mg 0.41mg 1%
Net carbs 0g 19.23g N/A
Sugar 0g 3.18g N/A
Vitamin A 21µg 22µg 0%
Trans fat 0.119g N/A
Tryptophan 0.216mg 0.1mg 0%
Threonine 0.844mg 0.331mg 0%
Isoleucine 0.887mg 0.431mg 0%
Leucine 1.565mg 0.752mg 0%
Lysine 1.768mg 0.491mg 0%
Methionine 0.57mg 0.21mg 0%
Phenylalanine 0.752mg 0.431mg 0%
Valine 0.992mg 0.501mg 0%
Histidine 0.567mg 0.301mg 0%
Omega-3 - EPA 0.033g 0.001g N/A
Omega-3 - DHA 0.074g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 ProteinProtein +83.1%
Contains more WaterWater +39.7%
Contains more FatsFats +1355.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +121.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -96.7%
Contains more Mono. FatMonounsaturated fat +2266.9%
Contains more Poly. FatPolyunsaturated fat +854%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.