Pumpkin seeds vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between pumpkin seeds and submarine sandwich?
- Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and potassium, yet submarine sandwich is higher in vitamin B1, vitamin B3, and vitamin B2.
- Pumpkin seeds' daily need coverage for zinc is 84% more.
- Pumpkin seeds have 15 times more fiber than submarine sandwich. While pumpkin seeds have 18.4g of fiber, submarine sandwich has only 1.2g.
- The amount of sodium in pumpkin seeds is lower.
We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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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 MagnesiumMagnesium | +1210% |
| Contains more PotassiumPotassium | +225.9% |
| Contains more IronIron | +82.9% |
| Contains more CopperCopper | +721.4% |
| Contains more ZincZinc | +881% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +40.1% |
| Contains more CalciumCalcium | +210.9% |
| Contains more PhosphorusPhosphorus | +21.7% |
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 CVitamin C | +2400% |
| Contains more Vitamin AVitamin A | +633.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +908.8% |
| Contains more Vitamin B2Vitamin B2 | +413.5% |
| Contains more Vitamin B3Vitamin B3 | +1411.5% |
| Contains more Vitamin B5Vitamin B5 | +891.1% |
| Contains more Vitamin B6Vitamin B6 | +448.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +633.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +76.3% |
| Contains more FatsFats | +93.2% |
| Contains more CarbsCarbs | +163.1% |
| Contains more OtherOther | +52% |
| Contains more WaterWater | +1155.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 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 | +62.3% |
| Contains more Poly. FatPolyunsaturated fat | +359% |
~equal in
Saturated fat
~3.554g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 1.05mg | 84% |
| Fiber | 18.4g | 1.2g | 69% |
| Copper | 0.69mg | 0.084mg | 67% |
| Magnesium | 262mg | 20mg | 58% |
| Polyunsaturated fat | 8.844g | 1.927g | 46% |
| Selenium | 19.9µg | 36% | |
| Vitamin B1 | 0.034mg | 0.343mg | 26% |
| Vitamin B3 | 0.286mg | 4.323mg | 25% |
| Sodium | 18mg | 575mg | 24% |
| Potassium | 919mg | 282mg | 19% |
| Iron | 3.31mg | 1.81mg | 19% |
| Vitamin B2 | 0.052mg | 0.267mg | 17% |
| Protein | 18.55g | 10.52g | 16% |
| Fats | 19.4g | 10.04g | 14% |
| Folate | 9µg | 66µg | 14% |
| Vitamin B6 | 0.037mg | 0.203mg | 13% |
| Calories | 446kcal | 213kcal | 12% |
| Calcium | 55mg | 171mg | 12% |
| Carbs | 53.75g | 20.43g | 11% |
| Vitamin B5 | 0.056mg | 0.555mg | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin C | 0.3mg | 7.5mg | 8% |
| Starch | 15.67g | 6% | |
| Monounsaturated fat | 6.032g | 3.716g | 6% |
| Manganese | 0.496mg | 0.354mg | 6% |
| Choline | 29.1mg | 5% | |
| Vitamin K | 4.5µg | 4% | |
| Phosphorus | 92mg | 112mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 3µg | 22µg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Saturated fat | 3.67g | 3.554g | 1% |
| Net carbs | 35.35g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.326mg | 0.1mg | 0% |
| Threonine | 0.683mg | 0.331mg | 0% |
| Isoleucine | 0.956mg | 0.431mg | 0% |
| Leucine | 1.572mg | 0.752mg | 0% |
| Lysine | 1.386mg | 0.491mg | 0% |
| Methionine | 0.417mg | 0.21mg | 0% |
| Phenylalanine | 0.924mg | 0.431mg | 0% |
| Valine | 1.491mg | 0.501mg | 0% |
| Histidine | 0.515mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 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
4%
35%
Minerals Daily Need Coverage Score
103%
49%
Comparison summary
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 0.116g)
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 - $2.2)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 557mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.