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Passion fruit vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between passion fruit and submarine sandwich

  • Passion fruit has more fiber, vitamin C, and vitamin A; however, submarine sandwich is higher in selenium, vitamin B1, vitamin B3, calcium, and folate.
  • Passion fruit covers your daily fiber needs 37% more than submarine sandwich.
  • Submarine sandwich contains 7 times less vitamin A than passion fruit. Passion fruit contains 1272IU of vitamin A, while submarine sandwich contains 170IU.
  • Passion fruit has less sodium.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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 +23.4%
Contains less SodiumSodium -95.1%
Contains more CalciumCalcium +1325%
Contains more IronIron +13.1%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +64.7%
Contains more SeleniumSelenium +3216.7%
~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.
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +190.9%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B6Vitamin B6 +103%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +371.4%
Contains more CholineCholine +282.9%

All nutrients comparison - raw data values

Nutrient Passion fruit Submarine sandwich DV% diff.
Fiber 10.4g 1.2g 37%
Selenium 0.6µg 19.9µg 35%
Vitamin B1 0mg 0.343mg 29%
Vitamin C 30mg 7.5mg 25%
Sodium 28mg 575mg 24%
Vitamin B3 1.5mg 4.323mg 18%
Protein 2.2g 10.52g 17%
Saturated fat 0.059g 3.554g 16%
Calcium 12mg 171mg 16%
Manganese 0.354mg 15%
Fats 0.7g 10.04g 14%
Folate 14µg 66µg 13%
Vitamin B2 0.13mg 0.267mg 11%
Vitamin B5 0.555mg 11%
Polyunsaturated fat 0.411g 1.927g 10%
Vitamin B12 0µg 0.22µg 9%
Zinc 0.1mg 1.05mg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.086g 3.716g 9%
Vitamin B6 0.1mg 0.203mg 8%
Calories 97kcal 213kcal 6%
Phosphorus 68mg 112mg 6%
Starch 15.67g 6%
Vitamin A 64µg 22µg 5%
Choline 7.6mg 29.1mg 4%
Vitamin E 0.02mg 0.41mg 3%
Iron 1.6mg 1.81mg 3%
Vitamin K 0.7µg 4.5µg 3%
Potassium 348mg 282mg 2%
Fructose 1.4g 2%
Magnesium 29mg 20mg 2%
Vitamin D 0IU 7IU 1%
Carbs 23.38g 20.43g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 12.98g 19.23g N/A
Sugar 11.2g 3.18g N/A
Copper 0.086mg 0.084mg 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 CarbsCarbs +14.4%
Contains more WaterWater +29.1%
Contains more ProteinProtein +378.2%
Contains more FatsFats +1334.3%
Contains more OtherOther +216.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 -98.3%
Contains more Mono. FatMonounsaturated fat +4220.9%
Contains more Poly. FatPolyunsaturated fat +368.9%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.