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.
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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 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.
| 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
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 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 | -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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
14%
49%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 10.49g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomegranate is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 3.434g)