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Mayonnaise vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are mayonnaise and submarine sandwich different?

  • Mayonnaise is higher in vitamin K and vitamin E; however, submarine sandwich is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, calcium, and folate.
  • Daily need coverage for vitamin K for mayonnaise is 132% higher.
  • Mayonnaise contains 8 times more vitamin E than submarine sandwich. While mayonnaise contains 3.28mg of vitamin E, submarine sandwich contains only 0.41mg.
  • Submarine sandwich has less saturated fat.

Salad dressing, mayonnaise, regular and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 +1900%
Contains more CalciumCalcium +2037.5%
Contains more PotassiumPotassium +1310%
Contains more IronIron +761.9%
Contains more CopperCopper +342.1%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +433.3%
Contains more ManganeseManganese +4957.1%
Contains more SeleniumSelenium +765.2%
~equal in Sodium ~575mg

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 +700%
Contains more Vitamin KVitamin K +3522.2%
Contains more CholineCholine +17.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +37.5%
Contains more Vitamin B1Vitamin B1 +3330%
Contains more Vitamin B2Vitamin B2 +1305.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +222.7%
Contains more Vitamin B6Vitamin B6 +2437.5%
Contains more Vitamin B12Vitamin B12 +83.3%
Contains more FolateFolate +1220%
~equal in Vitamin D ~0.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +645.5%
Contains more ProteinProtein +995.8%
Contains more CarbsCarbs +3484.2%
Contains more WaterWater +161%
Contains more OtherOther +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +353.3%
Contains more Poly. FatPolyunsaturated fat +2219.1%
Contains less Sat. FatSaturated fat -69.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 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 SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +2975%
Contains more FructoseFructose +2700%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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.
Mayonnaise Submarine sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Submarine sandwich DV% diff.
Polyunsaturated fat 44.69g 1.927g 285%
Vitamin K 163µg 4.5µg 132%
Fats 74.85g 10.04g 100%
Saturated fat 11.703g 3.554g 37%
Monounsaturated fat 16.843g 3.716g 33%
Selenium 2.3µg 19.9µg 32%
Vitamin B1 0.01mg 0.343mg 28%
Vitamin B3 0mg 4.323mg 27%
Calories 680kcal 213kcal 23%
Iron 0.21mg 1.81mg 20%
Vitamin E 3.28mg 0.41mg 19%
Protein 0.96g 10.52g 19%
Vitamin B2 0.019mg 0.267mg 19%
Calcium 8mg 171mg 16%
Folate 5µg 66µg 15%
Manganese 0.007mg 0.354mg 15%
Vitamin B6 0.008mg 0.203mg 15%
Phosphorus 21mg 112mg 13%
Zinc 0.15mg 1.05mg 8%
Vitamin B5 0.172mg 0.555mg 8%
Potassium 20mg 282mg 8%
Vitamin C 0mg 7.5mg 8%
Copper 0.019mg 0.084mg 7%
Carbs 0.57g 20.43g 7%
Starch 15.67g 6%
Magnesium 1mg 20mg 5%
Cholesterol 42mg 27mg 5%
Fiber 0g 1.2g 5%
Vitamin B12 0.12µg 0.22µg 4%
Sodium 635mg 575mg 3%
Fructose 0.05g 1.4g 2%
Vitamin A 16µg 22µg 1%
Choline 34.2mg 29.1mg 1%
Net carbs 0.57g 19.23g N/A
Vitamin D 7IU 7IU 0%
Sugar 0.57g 3.18g N/A
Vitamin D 0.2µg 0.2µg 0%
Trans fat 0.187g 0.119g N/A
Tryptophan 0.017mg 0.1mg 0%
Threonine 0.055mg 0.331mg 0%
Isoleucine 0.065mg 0.431mg 0%
Leucine 0.095mg 0.752mg 0%
Lysine 0.072mg 0.491mg 0%
Methionine 0.035mg 0.21mg 0%
Phenylalanine 0.057mg 0.431mg 0%
Valine 0.074mg 0.501mg 0%
Histidine 0.026mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.005g 0.002g N/A
Omega-3 - ALA 5.331g 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.125g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.03g 0.048g N/A
Omega-6 - Linoleic acid 38.942g 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise 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
41%
Mayonnaise
35%
Submarine sandwich
Minerals Daily Need Coverage Score
13%
Mayonnaise
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 8.149g)
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 - $0.6)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 2.61g)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.