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Pomegranate vs. Submarine sandwich — In-Depth Nutrition Comparison

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Significant differences between pomegranate and submarine sandwich

  • Pomegranate has more fiber; however, submarine sandwich is richer in selenium, vitamin B3, vitamin B1, iron, vitamin B2, calcium, and phosphorus.
  • Submarine sandwich covers your daily selenium needs 35% more than pomegranate.
  • Submarine sandwich has 3 times less fiber than pomegranate. Pomegranate has 4g of fiber, while submarine sandwich has 1.2g.
  • Pomegranate contains less saturated fat.

Specific food types used in this comparison are Pomegranates, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 CopperCopper +88.1%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1610%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +503.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +211.1%
Contains more ManganeseManganese +197.5%
Contains more SeleniumSelenium +3880%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 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 +36%
Contains more Vitamin EVitamin E +46.3%
Contains more Vitamin KVitamin K +264.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +411.9%
Contains more Vitamin B2Vitamin B2 +403.8%
Contains more Vitamin B3Vitamin B3 +1375.4%
Contains more Vitamin B5Vitamin B5 +47.2%
Contains more Vitamin B6Vitamin B6 +170.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +73.7%
Contains more CholineCholine +282.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +37.9%
Contains more ProteinProtein +529.9%
Contains more FatsFats +758.1%
Contains more OtherOther +371.7%
~equal in Carbs ~20.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -96.6%
Contains more Mono. FatMonounsaturated fat +3895.7%
Contains more Poly. FatPolyunsaturated fat +2339.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Submarine sandwich DV% diff.
Selenium 0.5µg 19.9µg 35%
Sodium 3mg 575mg 25%
Vitamin B3 0.293mg 4.323mg 25%
Vitamin B1 0.067mg 0.343mg 23%
Iron 0.3mg 1.81mg 19%
Protein 1.67g 10.52g 18%
Saturated fat 0.12g 3.554g 16%
Vitamin B2 0.053mg 0.267mg 16%
Calcium 10mg 171mg 16%
Fats 1.17g 10.04g 14%
Polyunsaturated fat 0.079g 1.927g 12%
Fiber 4g 1.2g 11%
Phosphorus 36mg 112mg 11%
Vitamin B6 0.075mg 0.203mg 10%
Manganese 0.119mg 0.354mg 10%
Vitamin K 16.4µg 4.5µg 10%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.093g 3.716g 9%
Vitamin B12 0µg 0.22µg 9%
Copper 0.158mg 0.084mg 8%
Folate 38µg 66µg 7%
Calories 83kcal 213kcal 7%
Starch 15.67g 6%
Zinc 0.35mg 1.05mg 6%
Choline 7.6mg 29.1mg 4%
Vitamin B5 0.377mg 0.555mg 4%
Vitamin C 10.2mg 7.5mg 3%
Vitamin A 0µg 22µg 2%
Magnesium 12mg 20mg 2%
Fructose 1.4g 2%
Vitamin D 0µg 0.2µg 1%
Carbs 18.7g 20.43g 1%
Vitamin D 0IU 7IU 1%
Vitamin E 0.6mg 0.41mg 1%
Potassium 236mg 282mg 1%
Net carbs 14.7g 19.23g N/A
Sugar 13.67g 3.18g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
15%
Pomegranate
35%
Submarine sandwich
Minerals Daily Need Coverage Score
14%
Pomegranate
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 10.49g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 3.434g)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.