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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.

Infographic

Quinoa vs Submarine sandwich infographic
Infographic link

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.
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +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%
~equal in Zinc ~1.05mg

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.
Quinoa
1
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 7% 7% 2%
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.
Quinoa Submarine sandwich
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Submarine sandwich 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?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
35%
Submarine sandwich
Minerals Daily Need Coverage Score
38%
Quinoa
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.31g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 3.323g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.