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  6. Chia seeds vs. Submarine sandwich

Chia seeds vs. Submarine sandwich — In-Depth Nutrition Comparison

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Significant differences between chia seeds and submarine sandwich

  • The amount of fiber, phosphorus, manganese, copper, magnesium, iron, selenium, calcium, zinc, and vitamin B3 in chia seeds is higher than in submarine sandwich.
  • Chia seeds cover your daily fiber needs 133% more than submarine sandwich.
  • Submarine sandwich has 17 times less magnesium than chia seeds. Chia seeds have 335mg of magnesium, while submarine sandwich has 20mg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1575%
Contains more CalciumCalcium +269%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +326.5%
Contains more CopperCopper +1000%
Contains more ZincZinc +336.2%
Contains more PhosphorusPhosphorus +667.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +669.2%
Contains more SeleniumSelenium +177.4%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +80.8%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin CVitamin C +368.8%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +57.2%
Contains more FatsFats +206.2%
Contains more CarbsCarbs +106.2%
Contains more OtherOther +92%
Contains more WaterWater +874.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 Poly. FatPolyunsaturated fat +1128.1%
Contains more Mono. FatMonounsaturated fat +60.9%
~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.
Chia seeds 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
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Submarine sandwich DV% diff.
Polyunsaturated fat 23.665g 1.927g 145%
Fiber 34.4g 1.2g 133%
Phosphorus 860mg 112mg 107%
Manganese 2.723mg 0.354mg 103%
Copper 0.924mg 0.084mg 93%
Magnesium 335mg 20mg 75%
Iron 7.72mg 1.81mg 74%
Selenium 55.2µg 19.9µg 64%
Calcium 631mg 171mg 46%
Zinc 4.58mg 1.05mg 32%
Fats 30.74g 10.04g 32%
Vitamin B3 8.83mg 4.323mg 28%
Sodium 16mg 575mg 24%
Vitamin B1 0.62mg 0.343mg 23%
Vitamin B6 0.203mg 16%
Calories 486kcal 213kcal 14%
Protein 16.54g 10.52g 12%
Vitamin B5 0.555mg 11%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 1.6mg 7.5mg 7%
Vitamin B2 0.17mg 0.267mg 7%
Carbs 42.12g 20.43g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Monounsaturated fat 2.309g 3.716g 4%
Potassium 407mg 282mg 4%
Vitamin K 4.5µg 4%
Folate 49µg 66µg 4%
Vitamin A 22µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 1%
Saturated fat 3.33g 3.554g 1%
Vitamin D 0.2µg 1%
Vitamin E 0.5mg 0.41mg 1%
Net carbs 7.72g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.14g 0.119g N/A
Tryptophan 0.436mg 0.1mg 0%
Threonine 0.709mg 0.331mg 0%
Isoleucine 0.801mg 0.431mg 0%
Leucine 1.371mg 0.752mg 0%
Lysine 0.97mg 0.491mg 0%
Methionine 0.588mg 0.21mg 0%
Phenylalanine 1.016mg 0.431mg 0%
Valine 0.95mg 0.501mg 0%
Histidine 0.531mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 17.83g 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 5.835g 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia 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
32%
Chia seeds
35%
Submarine sandwich
Minerals Daily Need Coverage Score
221%
Chia seeds
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 0.224g)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.