Porridge vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between Porridge and Submarine sandwich?
- Porridge is higher in Iron, yet Submarine sandwich is higher in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Manganese, Vitamin B6, and Phosphorus.
- Submarine sandwich's daily need coverage for Selenium is 31% more.
- Porridge has 2 times more Iron than Submarine sandwich. While Porridge has 3.74mg of Iron, Submarine sandwich has only 1.81mg.
- The amount of Sodium in Porridge is lower.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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.
Contains
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Iron
+106.6%
Contains
less
Sodium
-99%
Contains
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Calcium
+96.6%
Contains
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Magnesium
+300%
Contains
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Phosphorus
+646.7%
Contains
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Potassium
+1662.5%
Contains
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Zinc
+707.7%
Contains
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Copper
+110%
Contains
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Manganese
+∞%
Contains
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Selenium
+610.7%
Contains
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Iron
+106.6%
Contains
less
Sodium
-99%
Contains
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Calcium
+96.6%
Contains
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Magnesium
+300%
Contains
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Phosphorus
+646.7%
Contains
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Potassium
+1662.5%
Contains
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Zinc
+707.7%
Contains
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Copper
+110%
Contains
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Manganese
+∞%
Contains
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Selenium
+610.7%
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
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Vitamin A
+∞%
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Vitamin E
+1950%
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+523.6%
Contains
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Vitamin B2
+968%
Contains
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Vitamin B3
+731.3%
Contains
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Vitamin B5
+681.7%
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Vitamin B6
+1461.5%
Contains
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Folate
+450%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+4400%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1950%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+523.6%
Contains
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Vitamin B2
+968%
Contains
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Vitamin B3
+731.3%
Contains
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Vitamin B5
+681.7%
Contains
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Vitamin B6
+1461.5%
Contains
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Folate
+450%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+4400%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+55%
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Protein
+630.6%
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Fats
+4681%
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Carbs
+94.2%
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Other
+1036.4%
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
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Water
+55%
Contains
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Protein
+630.6%
Contains
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Fats
+4681%
Contains
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Carbs
+94.2%
Contains
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Other
+1036.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.1%
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Monounsaturated Fat
+13171.4%
Contains
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Polyunsaturated fat
+1590.4%
Saturated Fat:
0.033 g
Monounsaturated Fat:
0.028 g
Polyunsaturated fat:
0.114 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
less
Saturated Fat
-99.1%
Contains
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Monounsaturated Fat
+13171.4%
Contains
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Polyunsaturated fat
+1590.4%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.02g | 19.23g |
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| Protein | 1.44g | 10.52g |
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| Fats | 0.21g | 10.04g |
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| Carbs | 10.52g | 20.43g |
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| Calories | 50kcal | 213kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 0.03g | 3.18g |
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| Fiber | 0.5g | 1.2g |
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| Calcium | 87mg | 171mg |
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| Iron | 3.74mg | 1.81mg |
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| Magnesium | 5mg | 20mg |
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| Phosphorus | 15mg | 112mg |
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| Potassium | 16mg | 282mg |
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| Sodium | 6mg | 575mg |
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| Zinc | 0.13mg | 1.05mg |
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| Copper | 0.04mg | 0.084mg |
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| Manganese | 0mg | 0.354mg |
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| Selenium | 2.8µg | 19.9µg |
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| Vitamin A | 0IU | 170IU |
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| Vitamin A RAE | 0µg | 22µg |
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| Vitamin E | 0.02mg | 0.41mg |
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| Vitamin D | 0IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 0mg | 7.5mg |
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| Vitamin B1 | 0.055mg | 0.343mg |
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| Vitamin B2 | 0.025mg | 0.267mg |
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| Vitamin B3 | 0.52mg | 4.323mg |
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| Vitamin B5 | 0.071mg | 0.555mg |
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| Vitamin B6 | 0.013mg | 0.203mg |
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| Folate | 12µg | 66µg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 0.1µg | 4.5µg |
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| Tryptophan | 0.02mg | 0.1mg |
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| Threonine | 0.045mg | 0.331mg |
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| Isoleucine | 0.063mg | 0.431mg |
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| Leucine | 0.11mg | 0.752mg |
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| Lysine | 0.037mg | 0.491mg |
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| Methionine | 0.027mg | 0.21mg |
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| Phenylalanine | 0.078mg | 0.431mg |
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| Valine | 0.07mg | 0.501mg |
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| Histidine | 0.033mg | 0.301mg |
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| Cholesterol | 0mg | 27mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 0.033g | 3.554g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Monounsaturated Fat | 0.028g | 3.716g |
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| Polyunsaturated fat | 0.114g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
4%
37%
Minerals Daily Need Coverage Score
21%
49%
Comparison summary
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 3.15g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 569mg)
Which food is lower in Cholesterol?
Porridge is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 3.521g)
Which food is cheaper?
?
The foods are relatively equal in price ($)