Pancake vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between Pancake and Submarine sandwich?
- Pancake is higher in Phosphorus, yet Submarine sandwich is higher in Vitamin B3, Vitamin B6, Vitamin B1, Selenium, Vitamin C, Folate, and Manganese.
- Submarine sandwich's daily need coverage for Vitamin B3 is 17% more.
- Pancake has 2 times more Cholesterol than Submarine sandwich. While Pancake has 59mg of Cholesterol, Submarine sandwich has only 27mg.
We used Pancakes, plain, prepared from recipe and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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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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Calcium
+28.1%
Contains
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Phosphorus
+42%
Contains
less
Sodium
-23.7%
Contains
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Magnesium
+25%
Contains
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Potassium
+113.6%
Contains
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Zinc
+87.5%
Contains
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Copper
+71.4%
Contains
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Manganese
+77%
Contains
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Selenium
+33.6%
Equal in Iron - 1.81
Contains
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Calcium
+28.1%
Contains
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Phosphorus
+42%
Contains
less
Sodium
-23.7%
Contains
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Magnesium
+25%
Contains
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Potassium
+113.6%
Contains
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Zinc
+87.5%
Contains
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Copper
+71.4%
Contains
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Manganese
+77%
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Selenium
+33.6%
Equal in Iron - 1.81
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
+15.3%
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Vitamin C
+2400%
Contains
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Vitamin B1
+70.6%
Contains
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Vitamin B3
+175.9%
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Vitamin B5
+37%
Contains
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Vitamin B6
+341.3%
Contains
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Folate
+73.7%
Equal in Vitamin B2 - 0.267
Equal in Vitamin B12 - 0.22
Contains
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Vitamin A
+15.3%
Contains
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Vitamin C
+2400%
Contains
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Vitamin B1
+70.6%
Contains
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Vitamin B3
+175.9%
Contains
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Vitamin B5
+37%
Contains
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Vitamin B6
+341.3%
Contains
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Folate
+73.7%
Equal in Vitamin B2 - 0.267
Equal in Vitamin B12 - 0.22
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+38.5%
Contains
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Protein
+64.4%
Equal in Fats - 10.04
Equal in Water - 56.51
Equal in Other - 2.5
Protein:
6.4 g
Fats:
9.7 g
Carbs:
28.3 g
Water:
52.9 g
Other:
2.7 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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Carbs
+38.5%
Contains
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Protein
+64.4%
Equal in Fats - 10.04
Equal in Water - 56.51
Equal in Other - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-40.3%
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Polyunsaturated fat
+130.8%
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Monounsaturated Fat
+50.2%
Saturated Fat:
2.122 g
Monounsaturated Fat:
2.474 g
Polyunsaturated fat:
4.447 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
less
Saturated Fat
-40.3%
Contains
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Polyunsaturated fat
+130.8%
Contains
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Monounsaturated Fat
+50.2%
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 Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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 Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 28.3g | 19.23g |
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| Protein | 6.4g | 10.52g |
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| Fats | 9.7g | 10.04g |
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| Carbs | 28.3g | 20.43g |
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| Calories | 227kcal | 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 | 1.2g |
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| Calcium | 219mg | 171mg |
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| Iron | 1.8mg | 1.81mg |
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| Magnesium | 16mg | 20mg |
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| Phosphorus | 159mg | 112mg |
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| Potassium | 132mg | 282mg |
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| Sodium | 439mg | 575mg |
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| Zinc | 0.56mg | 1.05mg |
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| Copper | 0.049mg | 0.084mg |
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| Manganese | 0.2mg | 0.354mg |
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| Selenium | 14.9µg | 19.9µg |
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| Vitamin A | 196IU | 170IU |
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| Vitamin A RAE | 54µg | 22µg |
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| Vitamin E | 0.41mg |
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| Vitamin D | 7IU |
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| Vitamin D | 0.2µg |
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| Vitamin C | 0.3mg | 7.5mg |
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| Vitamin B1 | 0.201mg | 0.343mg |
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| Vitamin B2 | 0.281mg | 0.267mg |
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| Vitamin B3 | 1.567mg | 4.323mg |
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| Vitamin B5 | 0.405mg | 0.555mg |
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| Vitamin B6 | 0.046mg | 0.203mg |
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| Folate | 38µg | 66µg |
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| Vitamin B12 | 0.22µg | 0.22µg | |
| Vitamin K | 4.5µg |
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| Tryptophan | 0.08mg | 0.1mg |
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| Threonine | 0.237mg | 0.331mg |
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| Isoleucine | 0.297mg | 0.431mg |
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| Leucine | 0.513mg | 0.752mg |
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| Lysine | 0.321mg | 0.491mg |
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| Methionine | 0.147mg | 0.21mg |
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| Phenylalanine | 0.319mg | 0.431mg |
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| Valine | 0.335mg | 0.501mg |
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| Histidine | 0.152mg | 0.301mg |
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| Cholesterol | 59mg | 27mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 2.122g | 3.554g |
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| Omega-3 - DHA | 0.005g | 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 | 2.474g | 3.716g |
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| Polyunsaturated fat | 4.447g | 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
21%
37%
Minerals Daily Need Coverage Score
42%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 32mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Pancake is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pancake contains less Sodium (difference - 136mg)
Which food is lower in Saturated Fat?
Pancake is lower in Saturated Fat (difference - 1.432g)
Which food is cheaper?
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The foods are relatively equal in price ($)