Quinoa vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between quinoa and submarine sandwich
- Quinoa has more manganese, copper, and magnesium, while submarine sandwich has more selenium, vitamin B3, vitamin B1, calcium, and vitamin B2.
- Submarine sandwich's daily need coverage for selenium is 31% higher.
- Submarine sandwich contains 3 times less magnesium than quinoa. Quinoa contains 64mg of magnesium, while submarine sandwich contains 20mg.
- The amount of saturated fat in quinoa is lower.
The food types used in this comparison are Quinoa, cooked 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 MagnesiumMagnesium | +220% |
| Contains more CopperCopper | +128.6% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +78.2% |
| Contains more CalciumCalcium | +905.9% |
| Contains more PotassiumPotassium | +64% |
| Contains more IronIron | +21.5% |
| Contains more SeleniumSelenium | +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 more Vitamin EVitamin E | +53.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +220.6% |
| Contains more Vitamin B2Vitamin B2 | +142.7% |
| Contains more Vitamin B3Vitamin B3 | +949.3% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +26.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +26.7% |
| Contains more ProteinProtein | +139.1% |
| Contains more FatsFats | +422.9% |
| Contains more OtherOther | +224.7% |
~equal in
Carbs
~20.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 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 | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +603.8% |
| Contains more Poly. FatPolyunsaturated fat | +78.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more StarchStarch | +12.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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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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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 2.8µg | 19.9µg | 31% |
| Sodium | 7mg | 575mg | 25% |
| Vitamin B3 | 0.412mg | 4.323mg | 24% |
| Vitamin B1 | 0.107mg | 0.343mg | 20% |
| Saturated fat | 0.231g | 3.554g | 15% |
| Calcium | 17mg | 171mg | 15% |
| Copper | 0.192mg | 0.084mg | 12% |
| Fats | 1.92g | 10.04g | 12% |
| Vitamin B2 | 0.11mg | 0.267mg | 12% |
| Manganese | 0.631mg | 0.354mg | 12% |
| Protein | 4.4g | 10.52g | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Magnesium | 64mg | 20mg | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Monounsaturated fat | 0.528g | 3.716g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Fiber | 2.8g | 1.2g | 6% |
| Folate | 42µg | 66µg | 6% |
| Phosphorus | 152mg | 112mg | 6% |
| Polyunsaturated fat | 1.078g | 1.927g | 6% |
| Vitamin B6 | 0.123mg | 0.203mg | 6% |
| Calories | 120kcal | 213kcal | 5% |
| Iron | 1.49mg | 1.81mg | 4% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Potassium | 172mg | 282mg | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0IU | 7IU | 1% |
| Choline | 23mg | 29.1mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.63mg | 0.41mg | 1% |
| Starch | 17.63g | 15.67g | 1% |
| Carbs | 21.3g | 20.43g | 0% |
| Net carbs | 18.5g | 19.23g | N/A |
| Sugar | 0.87g | 3.18g | N/A |
| Zinc | 1.09mg | 1.05mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.052mg | 0.1mg | 0% |
| Threonine | 0.131mg | 0.331mg | 0% |
| Isoleucine | 0.157mg | 0.431mg | 0% |
| Leucine | 0.261mg | 0.752mg | 0% |
| Lysine | 0.239mg | 0.491mg | 0% |
| Methionine | 0.096mg | 0.21mg | 0% |
| Phenylalanine | 0.185mg | 0.431mg | 0% |
| Valine | 0.185mg | 0.501mg | 0% |
| Histidine | 0.127mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.015g | 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 |
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
11%
35%
Minerals Daily Need Coverage Score
38%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 2.31g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 3.323g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.