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  6. Safflower vs. Submarine sandwich

Safflower vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between safflower and submarine sandwich

  • Submarine sandwich has less copper, magnesium, phosphorus, vitamin B6, manganese, vitamin B5, vitamin B1, iron, and zinc.
  • Safflower covers your daily copper needs 185% more than submarine sandwich.
  • Submarine sandwich contains 18 times less magnesium than safflower. Safflower contains 353mg of magnesium, while submarine sandwich contains 20mg.
  • Safflower has less sodium.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 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 +1665%
Contains more PotassiumPotassium +143.6%
Contains more IronIron +170.7%
Contains more CopperCopper +1979.8%
Contains more ZincZinc +381%
Contains more PhosphorusPhosphorus +475%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +468.9%
Contains more CalciumCalcium +119.2%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B5Vitamin B5 +626.1%
Contains more Vitamin B6Vitamin B6 +476.4%
Contains more FolateFolate +142.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +89.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Safflower Submarine sandwich DV% diff.
Copper 1.747mg 0.084mg 185%
Polyunsaturated fat 28.223g 1.927g 175%
Magnesium 353mg 20mg 79%
Phosphorus 644mg 112mg 76%
Vitamin B6 1.17mg 0.203mg 74%
Manganese 2.014mg 0.354mg 72%
Vitamin B5 4.03mg 0.555mg 70%
Vitamin B1 1.163mg 0.343mg 68%
Fats 38.45g 10.04g 44%
Iron 4.9mg 1.81mg 39%
Selenium 19.9µg 36%
Zinc 5.05mg 1.05mg 36%
Sodium 3mg 575mg 25%
Folate 160µg 66µg 24%
Calories 517kcal 213kcal 15%
Vitamin B3 2.284mg 4.323mg 13%
Potassium 687mg 282mg 12%
Protein 16.18g 10.52g 11%
Vitamin B2 0.415mg 0.267mg 11%
Calcium 78mg 171mg 9%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Vitamin C 0mg 7.5mg 8%
Starch 15.67g 6%
Fiber 1.2g 5%
Choline 29.1mg 5%
Carbs 34.29g 20.43g 5%
Vitamin K 4.5µg 4%
Monounsaturated fat 4.848g 3.716g 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 3µg 22µg 2%
Vitamin D 0IU 7IU 1%
Saturated fat 3.682g 3.554g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 34.29g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.183mg 0.1mg 0%
Threonine 0.586mg 0.331mg 0%
Isoleucine 0.717mg 0.431mg 0%
Leucine 1.154mg 0.752mg 0%
Lysine 0.534mg 0.491mg 0%
Methionine 0.284mg 0.21mg 0%
Phenylalanine 0.806mg 0.431mg 0%
Valine 1.025mg 0.501mg 0%
Histidine 0.452mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +53.8%
Contains more FatsFats +283%
Contains more CarbsCarbs +67.8%
Contains more OtherOther +118.4%
Contains more WaterWater +905.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +30.5%
Contains more Poly. FatPolyunsaturated fat +1364.6%
~equal in Saturated fat ~3.554g

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.