Pumpkin vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the main differences between pumpkin and submarine sandwich?
- Pumpkin is richer in vitamin A, yet submarine sandwich is richer in selenium, vitamin B1, vitamin B3, calcium, iron, folate, and vitamin B2.
- Pumpkin's daily need coverage for vitamin A is 167% higher.
- Pumpkin contains less saturated fat.
We used Pumpkin, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.
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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 PotassiumPotassium | +20.6% |
| Contains more CopperCopper | +51.2% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +714.3% |
| Contains more IronIron | +126.3% |
| Contains more ZincZinc | +228.1% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more ManganeseManganese | +183.2% |
| 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 CVitamin C | +20% |
| Contains more Vitamin AVitamin A | +1836.4% |
| Contains more Vitamin EVitamin E | +158.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +586% |
| Contains more Vitamin B2Vitamin B2 | +142.7% |
| Contains more Vitamin B3Vitamin B3 | +620.5% |
| Contains more Vitamin B5Vitamin B5 | +86.2% |
| Contains more Vitamin B6Vitamin B6 | +232.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +309.1% |
| Contains more FolateFolate | +312.5% |
| Contains more CholineCholine | +254.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 22µg | 45% |
| Selenium | 0.3µg | 19.9µg | 36% |
| Sodium | 1mg | 575mg | 25% |
| Vitamin B1 | 0.05mg | 0.343mg | 24% |
| Vitamin B3 | 0.6mg | 4.323mg | 23% |
| Protein | 1g | 10.52g | 19% |
| Saturated fat | 0.052g | 3.554g | 16% |
| Calcium | 21mg | 171mg | 15% |
| Fats | 0.1g | 10.04g | 15% |
| Polyunsaturated fat | 0.005g | 1.927g | 13% |
| Folate | 16µg | 66µg | 13% |
| Iron | 0.8mg | 1.81mg | 13% |
| Vitamin B2 | 0.11mg | 0.267mg | 12% |
| Vitamin B6 | 0.061mg | 0.203mg | 11% |
| Manganese | 0.125mg | 0.354mg | 10% |
| Phosphorus | 44mg | 112mg | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Monounsaturated fat | 0.013g | 3.716g | 9% |
| Calories | 26kcal | 213kcal | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Zinc | 0.32mg | 1.05mg | 7% |
| Starch | 15.67g | 6% | |
| Vitamin B5 | 0.298mg | 0.555mg | 5% |
| Carbs | 6.5g | 20.43g | 5% |
| Copper | 0.127mg | 0.084mg | 5% |
| Choline | 8.2mg | 29.1mg | 4% |
| Vitamin E | 1.06mg | 0.41mg | 4% |
| Fiber | 0.5g | 1.2g | 3% |
| Vitamin K | 1.1µg | 4.5µg | 3% |
| Potassium | 340mg | 282mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin C | 9mg | 7.5mg | 2% |
| Magnesium | 12mg | 20mg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 6g | 19.23g | N/A |
| Sugar | 2.76g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.012mg | 0.1mg | 0% |
| Threonine | 0.029mg | 0.331mg | 0% |
| Isoleucine | 0.031mg | 0.431mg | 0% |
| Leucine | 0.046mg | 0.752mg | 0% |
| Lysine | 0.054mg | 0.491mg | 0% |
| Methionine | 0.011mg | 0.21mg | 0% |
| Phenylalanine | 0.032mg | 0.431mg | 0% |
| Valine | 0.035mg | 0.501mg | 0% |
| Histidine | 0.016mg | 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:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +62.1% |
| Contains more ProteinProtein | +952% |
| Contains more FatsFats | +9940% |
| Contains more CarbsCarbs | +214.3% |
| Contains more OtherOther | +212.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 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 | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +28484.6% |
| Contains more Poly. FatPolyunsaturated fat | +38440% |