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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.

Infographic

Pumpkin seeds vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
11% 10% 20% 57% 3%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
39% 40% 21%
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.
Pumpkin seeds Submarine sandwich
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Submarine sandwich 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?

ok
ok
is better in case of low diet
Pumpkin seeds Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
35%
Submarine sandwich
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
49%
Submarine sandwich

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pumpkin seeds
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.