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Pea raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are pea raw and submarine sandwich different?

  • Pea raw is richer in vitamin C, fiber, vitamin K, and vitamin A, while submarine sandwich is higher in selenium, calcium, vitamin B3, and vitamin B2.
  • Pea raw covers your daily need for vitamin C, 36% more than submarine sandwich.
  • Pea raw contains 6 times more vitamin K than submarine sandwich. Pea raw contains 24.8µg of vitamin K, while submarine sandwich contains 4.5µg.
  • Pea raw is lower in saturated fat.

Peas, green, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 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 +65%
Contains more CopperCopper +109.5%
Contains more ZincZinc +18.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +15.8%
Contains more CalciumCalcium +584%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +23.1%
Contains more SeleniumSelenium +1005.6%
~equal in Phosphorus ~112mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +433.3%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin KVitamin K +451.1%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +28.9%
Contains more Vitamin B2Vitamin B2 +102.3%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more Vitamin B5Vitamin B5 +433.7%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~66µg
~equal in Choline ~29.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +39.6%
Contains more ProteinProtein +94.1%
Contains more FatsFats +2410%
Contains more CarbsCarbs +41.4%
Contains more OtherOther +187.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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%
Contains more Mono. FatMonounsaturated fat +10517.1%
Contains more Poly. FatPolyunsaturated fat +930.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
83% 7% 7% 2%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +925%
Contains more FructoseFructose +259%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +176.5%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Submarine sandwich DV% diff.
Vitamin C 40mg 7.5mg 36%
Selenium 1.8µg 19.9µg 33%
Sodium 5mg 575mg 25%
Fiber 5.7g 1.2g 18%
Vitamin K 24.8µg 4.5µg 17%
Saturated fat 0.071g 3.554g 16%
Calcium 25mg 171mg 15%
Fats 0.4g 10.04g 15%
Vitamin B3 2.09mg 4.323mg 14%
Polyunsaturated fat 0.187g 1.927g 12%
Vitamin B2 0.132mg 0.267mg 10%
Protein 5.42g 10.52g 10%
Copper 0.176mg 0.084mg 10%
Monounsaturated fat 0.035g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B5 0.104mg 0.555mg 9%
Vitamin B12 0µg 0.22µg 9%
Calories 81kcal 213kcal 7%
Starch 15.67g 6%
Vitamin B1 0.266mg 0.343mg 6%
Iron 1.47mg 1.81mg 4%
Vitamin B6 0.169mg 0.203mg 3%
Magnesium 33mg 20mg 3%
Manganese 0.41mg 0.354mg 2%
Vitamin E 0.13mg 0.41mg 2%
Vitamin A 38µg 22µg 2%
Carbs 14.45g 20.43g 2%
Zinc 1.24mg 1.05mg 2%
Vitamin D 0IU 7IU 1%
Fructose 0.39g 1.4g 1%
Vitamin D 0µg 0.2µg 1%
Potassium 244mg 282mg 1%
Phosphorus 108mg 112mg 1%
Net carbs 8.75g 19.23g N/A
Sugar 5.67g 3.18g N/A
Trans fat 0g 0.119g N/A
Folate 65µg 66µg 0%
Choline 28.4mg 29.1mg 0%
Tryptophan 0.037mg 0.1mg 0%
Threonine 0.203mg 0.331mg 0%
Isoleucine 0.195mg 0.431mg 0%
Leucine 0.323mg 0.752mg 0%
Lysine 0.317mg 0.491mg 0%
Methionine 0.082mg 0.21mg 0%
Phenylalanine 0.2mg 0.431mg 0%
Valine 0.235mg 0.501mg 0%
Histidine 0.107mg 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
Pea raw Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
35%
Submarine sandwich
Minerals Daily Need Coverage Score
31%
Pea raw
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 2.49g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.3)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 3.483g)
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.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.