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

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The main differences between flax seeds and submarine sandwich

  • Submarine sandwich contains less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6 than flax seeds.
  • Daily need coverage for copper for flax seeds is 126% higher.
  • Submarine sandwich has 23 times less fiber than flax seeds. Flax seeds have 27.3g of fiber, while submarine sandwich has 1.2g.
  • Flax seeds are lower in sodium.

Food types used in this article are Seeds, flaxseed and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1860%
Contains more CalciumCalcium +49.1%
Contains more PotassiumPotassium +188.3%
Contains more IronIron +216.6%
Contains more CopperCopper +1352.4%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +473.2%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +601.1%
Contains more SeleniumSelenium +27.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +379.3%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +133%
Contains more FolateFolate +31.8%
Contains more CholineCholine +170.4%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +32.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~4.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +73.9%
Contains more FatsFats +319.9%
Contains more CarbsCarbs +41.4%
Contains more OtherOther +48.4%
Contains more WaterWater +711.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +102.6%
Contains more Poly. FatPolyunsaturated fat +1390.9%
~equal in Saturated fat ~3.554g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 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 SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +207.5%
Contains more FructoseFructose +∞%
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.
Flax seeds Submarine sandwich
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Submarine sandwich DV% diff.
Polyunsaturated fat 28.73g 1.927g 179%
Copper 1.22mg 0.084mg 126%
Vitamin B1 1.644mg 0.343mg 108%
Fiber 27.3g 1.2g 104%
Manganese 2.482mg 0.354mg 93%
Magnesium 392mg 20mg 89%
Phosphorus 642mg 112mg 76%
Fats 42.16g 10.04g 49%
Iron 5.73mg 1.81mg 49%
Zinc 4.34mg 1.05mg 30%
Sodium 30mg 575mg 24%
Vitamin B6 0.473mg 0.203mg 21%
Protein 18.29g 10.52g 16%
Calories 534kcal 213kcal 16%
Potassium 813mg 282mg 16%
Monounsaturated fat 7.527g 3.716g 10%
Selenium 25.4µg 19.9µg 10%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.985mg 0.555mg 9%
Choline 78.7mg 29.1mg 9%
Vitamin B2 0.161mg 0.267mg 8%
Vitamin B3 3.08mg 4.323mg 8%
Calcium 255mg 171mg 8%
Vitamin C 0.6mg 7.5mg 8%
Starch 15.67g 6%
Folate 87µg 66µg 5%
Carbs 28.88g 20.43g 3%
Vitamin A 0µg 22µg 2%
Fructose 0g 1.4g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.31mg 0.41mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 1.58g 19.23g N/A
Sugar 1.55g 3.18g N/A
Vitamin K 4.3µg 4.5µg 0%
Trans fat 0.119g N/A
Saturated fat 3.663g 3.554g 0%
Tryptophan 0.297mg 0.1mg 0%
Threonine 0.766mg 0.331mg 0%
Isoleucine 0.896mg 0.431mg 0%
Leucine 1.235mg 0.752mg 0%
Lysine 0.862mg 0.491mg 0%
Methionine 0.37mg 0.21mg 0%
Phenylalanine 0.957mg 0.431mg 0%
Valine 1.072mg 0.501mg 0%
Histidine 0.472mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 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 0.007g 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
Flax 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
62%
Flax seeds
35%
Submarine sandwich
Minerals Daily Need Coverage Score
191%
Flax seeds
49%
Submarine sandwich

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 0.109g)
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 - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.63g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 545mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
?
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.