Puff pastry vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on differences between puff pastry and submarine sandwich
- Puff pastry has more iron, vitamin K, and selenium; however, submarine sandwich is higher in calcium, vitamin B6, vitamin B5, and vitamin B12.
- Submarine sandwich covers your daily calcium needs 16% more than puff pastry.
- Submarine sandwich contains 4 times less vitamin K than puff pastry. Puff pastry contains 16.3µg of vitamin K, while submarine sandwich contains 4.5µg.
- Submarine sandwich has less saturated fat.
Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked 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 IronIron | +43.6% |
| Contains more CopperCopper | +36.9% |
| Contains less SodiumSodium | -56% |
| Contains more ManganeseManganese | +39.8% |
| Contains more SeleniumSelenium | +23.1% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +1610% |
| Contains more PotassiumPotassium | +354.8% |
| Contains more ZincZinc | +94.4% |
| Contains more PhosphorusPhosphorus | +86.7% |
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 more Vitamin EVitamin E | +34.1% |
| Contains more Vitamin KVitamin K | +262.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +968.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +20% |
| Contains more CholineCholine | +369.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 22.228g | 1.927g | 135% |
| Fats | 38.5g | 10.04g | 44% |
| Calories | 558kcal | 213kcal | 17% |
| Calcium | 10mg | 171mg | 16% |
| Sodium | 253mg | 575mg | 14% |
| Vitamin B6 | 0.019mg | 0.203mg | 14% |
| Monounsaturated fat | 8.828g | 3.716g | 13% |
| Vitamin B5 | 0mg | 0.555mg | 11% |
| Vitamin K | 16.3µg | 4.5µg | 10% |
| Iron | 2.6mg | 1.81mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Saturated fat | 5.502g | 3.554g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Selenium | 24.5µg | 19.9µg | 8% |
| Carbs | 45.7g | 20.43g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Phosphorus | 60mg | 112mg | 7% |
| Starch | 15.67g | 6% | |
| Potassium | 62mg | 282mg | 6% |
| Protein | 7.4g | 10.52g | 6% |
| Manganese | 0.495mg | 0.354mg | 6% |
| Zinc | 0.54mg | 1.05mg | 5% |
| Choline | 6.2mg | 29.1mg | 4% |
| Vitamin B3 | 3.8mg | 4.323mg | 3% |
| Folate | 55µg | 66µg | 3% |
| Copper | 0.115mg | 0.084mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin B1 | 0.323mg | 0.343mg | 2% |
| Vitamin B2 | 0.258mg | 0.267mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.55mg | 0.41mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Fiber | 1.5g | 1.2g | 1% |
| Magnesium | 16mg | 20mg | 1% |
| Net carbs | 44.2g | 19.23g | N/A |
| Sugar | 0.75g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.086mg | 0.1mg | 0% |
| Threonine | 0.198mg | 0.331mg | 0% |
| Isoleucine | 0.275mg | 0.431mg | 0% |
| Leucine | 0.514mg | 0.752mg | 0% |
| Lysine | 0.144mg | 0.491mg | 0% |
| Methionine | 0.131mg | 0.21mg | 0% |
| Phenylalanine | 0.367mg | 0.431mg | 0% |
| Valine | 0.312mg | 0.501mg | 0% |
| Histidine | 0.158mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +283.5% |
| Contains more CarbsCarbs | +123.7% |
| Contains more ProteinProtein | +42.2% |
| Contains more WaterWater | +663.6% |
| Contains more OtherOther | +150% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains more Mono. FatMonounsaturated fat | +137.6% |
| Contains more Poly. FatPolyunsaturated fat | +1053.5% |
| Contains less Sat. FatSaturated fat | -35.4% |
