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Parsnip vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between parsnip and submarine sandwich

  • Parsnip has more vitamin K and fiber; however, submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B2, iron, and calcium.
  • Submarine sandwich's daily need coverage for selenium is 33% more.
  • Parsnip has 5 times more vitamin K than submarine sandwich. Parsnip has 22.5µg of vitamin K, while submarine sandwich has 4.5µg.
  • Parsnip is lower in sodium.

The food varieties used in the comparison are Parsnips, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Parsnip 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
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 +45%
Contains more PotassiumPotassium +33%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +58.2%
Contains more CalciumCalcium +375%
Contains more IronIron +206.8%
Contains more ZincZinc +78%
Contains more PhosphorusPhosphorus +57.7%
Contains more SeleniumSelenium +1005.6%

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
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 +126.7%
Contains more Vitamin EVitamin E +263.4%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +281.1%
Contains more Vitamin B2Vitamin B2 +434%
Contains more Vitamin B3Vitamin B3 +517.6%
Contains more Vitamin B6Vitamin B6 +125.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.555mg
~equal in Folate ~66µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 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 +40.7%
Contains more ProteinProtein +776.7%
Contains more FatsFats +3246.7%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +155.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 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 -98.6%
Contains more Mono. FatMonounsaturated fat +3217.9%
Contains more Poly. FatPolyunsaturated fat +4000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Submarine sandwich DV% diff.
Selenium 1.8µg 19.9µg 33%
Sodium 10mg 575mg 25%
Vitamin B3 0.7mg 4.323mg 23%
Vitamin B1 0.09mg 0.343mg 21%
Protein 1.2g 10.52g 19%
Vitamin B2 0.05mg 0.267mg 17%
Saturated fat 0.05g 3.554g 16%
Iron 0.59mg 1.81mg 15%
Fats 0.3g 10.04g 15%
Vitamin K 22.5µg 4.5µg 15%
Fiber 4.9g 1.2g 15%
Calcium 36mg 171mg 14%
Polyunsaturated fat 0.047g 1.927g 13%
Vitamin C 17mg 7.5mg 11%
Vitamin B12 0µg 0.22µg 9%
Manganese 0.56mg 0.354mg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.112g 3.716g 9%
Vitamin B6 0.09mg 0.203mg 9%
Calories 75kcal 213kcal 7%
Vitamin E 1.49mg 0.41mg 7%
Phosphorus 71mg 112mg 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Copper 0.12mg 0.084mg 4%
Zinc 0.59mg 1.05mg 4%
Potassium 375mg 282mg 3%
Fructose 1.4g 2%
Magnesium 29mg 20mg 2%
Vitamin A 0µg 22µg 2%
Vitamin B5 0.6mg 0.555mg 1%
Vitamin D 0IU 7IU 1%
Carbs 17.99g 20.43g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 13.09g 19.23g N/A
Sugar 4.8g 3.18g N/A
Folate 67µg 66µg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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
Parsnip 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
23%
Parsnip
35%
Submarine sandwich
Minerals Daily Need Coverage Score
26%
Parsnip
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1.62g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 97)
Which food is lower in Cholesterol?
Parsnip
Parsnip is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 3.504g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.