Prunes vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on the differences between prunes and submarine sandwich
- Prunes have more vitamin K, fiber, copper, and potassium; however, submarine sandwich is higher in selenium, vitamin B1, folate, and vitamin B3.
- Prunes cover your daily vitamin K needs 46% more than submarine sandwich.
- Submarine sandwich contains 6 times less fiber than prunes. Prunes contain 7.1g of fiber, while submarine sandwich contains 1.2g.
- Prunes have less saturated fat.
Food varieties used in this article are Plums, dried (prunes), uncooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 more MagnesiumMagnesium | +105% |
| Contains more PotassiumPotassium | +159.6% |
| Contains more CopperCopper | +234.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +297.7% |
| Contains more IronIron | +94.6% |
| Contains more ZincZinc | +138.6% |
| Contains more PhosphorusPhosphorus | +62.3% |
| Contains more ManganeseManganese | +18.4% |
| Contains more SeleniumSelenium | +6533.3% |
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 more Vitamin AVitamin A | +77.3% |
| Contains more Vitamin KVitamin K | +1222.2% |
| Contains more Vitamin CVitamin C | +1150% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +572.5% |
| Contains more Vitamin B2Vitamin B2 | +43.5% |
| Contains more Vitamin B3Vitamin B3 | +129.7% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1550% |
| Contains more CholineCholine | +188.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 4.5µg | 46% |
| Selenium | 0.3µg | 19.9µg | 36% |
| Sodium | 2mg | 575mg | 25% |
| Fiber | 7.1g | 1.2g | 24% |
| Vitamin B1 | 0.051mg | 0.343mg | 24% |
| Copper | 0.281mg | 0.084mg | 22% |
| Protein | 2.18g | 10.52g | 17% |
| Saturated fat | 0.088g | 3.554g | 16% |
| Folate | 4µg | 66µg | 16% |
| Fats | 0.38g | 10.04g | 15% |
| Vitamin B3 | 1.882mg | 4.323mg | 15% |
| Fructose | 12.45g | 1.4g | 14% |
| Carbs | 63.88g | 20.43g | 14% |
| Potassium | 732mg | 282mg | 13% |
| Calcium | 43mg | 171mg | 13% |
| Polyunsaturated fat | 0.062g | 1.927g | 12% |
| Iron | 0.93mg | 1.81mg | 11% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Monounsaturated fat | 0.053g | 3.716g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin C | 0.6mg | 7.5mg | 8% |
| Phosphorus | 69mg | 112mg | 6% |
| Vitamin B2 | 0.186mg | 0.267mg | 6% |
| Zinc | 0.44mg | 1.05mg | 6% |
| Magnesium | 41mg | 20mg | 5% |
| Starch | 5.11g | 15.67g | 4% |
| Vitamin B5 | 0.422mg | 0.555mg | 3% |
| Choline | 10.1mg | 29.1mg | 3% |
| Vitamin A | 39µg | 22µg | 2% |
| Manganese | 0.299mg | 0.354mg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Calories | 240kcal | 213kcal | 1% |
| Net carbs | 56.78g | 19.23g | N/A |
| Sugar | 38.13g | 3.18g | N/A |
| Vitamin E | 0.43mg | 0.41mg | 0% |
| Vitamin B6 | 0.205mg | 0.203mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.025mg | 0.1mg | 0% |
| Threonine | 0.049mg | 0.331mg | 0% |
| Isoleucine | 0.041mg | 0.431mg | 0% |
| Leucine | 0.066mg | 0.752mg | 0% |
| Lysine | 0.05mg | 0.491mg | 0% |
| Methionine | 0.016mg | 0.21mg | 0% |
| Phenylalanine | 0.052mg | 0.431mg | 0% |
| Valine | 0.056mg | 0.501mg | 0% |
| Histidine | 0.027mg | 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 | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +212.7% |
| Contains more ProteinProtein | +382.6% |
| Contains more FatsFats | +2542.1% |
| Contains more WaterWater | +82.8% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
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 | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +6911.3% |
| Contains more Poly. FatPolyunsaturated fat | +3008.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
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 GlucoseGlucose | +1969.9% |
| Contains more FructoseFructose | +789.3% |
| Contains more StarchStarch | +206.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +683.3% |
~equal in
Galactose
~0g
