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  6. Flax seeds vs. Submarine sandwich

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 from Flax seeds is 126% higher.
  • Submarine sandwich has 23 times less Fiber than Flax seeds. Flax seeds has 27.3g of Fiber, while Submarine sandwich has 1.2g.
  • Flax seeds is 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
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 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% 10% 8.2% 6% 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 E Vitamin 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 Opinion
Calories 534kcal 213kcal Flax seeds
Protein 18.29g 10.52g Flax seeds
Fats 42.16g 10.04g Flax seeds
Vitamin C 0.6mg 7.5mg Submarine sandwich
Net carbs 1.58g 19.23g Submarine sandwich
Carbs 28.88g 20.43g Flax seeds
Cholesterol 0mg 27mg Flax seeds
Vitamin D 0IU 7IU Submarine sandwich
Magnesium 392mg 20mg Flax seeds
Calcium 255mg 171mg Flax seeds
Potassium 813mg 282mg Flax seeds
Iron 5.73mg 1.81mg Flax seeds
Sugar 1.55g 3.18g Flax seeds
Fiber 27.3g 1.2g Flax seeds
Copper 1.22mg 0.084mg Flax seeds
Zinc 4.34mg 1.05mg Flax seeds
Starch 15.67g Submarine sandwich
Phosphorus 642mg 112mg Flax seeds
Sodium 30mg 575mg Flax seeds
Vitamin A 0IU 170IU Submarine sandwich
Vitamin A RAE 0µg 22µg Submarine sandwich
Vitamin E 0.31mg 0.41mg Submarine sandwich
Vitamin D 0µg 0.2µg Submarine sandwich
Manganese 2.482mg 0.354mg Flax seeds
Selenium 25.4µg 19.9µg Flax seeds
Vitamin B1 1.644mg 0.343mg Flax seeds
Vitamin B2 0.161mg 0.267mg Submarine sandwich
Vitamin B3 3.08mg 4.323mg Submarine sandwich
Vitamin B5 0.985mg 0.555mg Flax seeds
Vitamin B6 0.473mg 0.203mg Flax seeds
Vitamin B12 0µg 0.22µg Submarine sandwich
Vitamin K 4.3µg 4.5µg Submarine sandwich
Folate 87µg 66µg Flax seeds
Trans Fat 0.119g Flax seeds
Choline 78.7mg 29.1mg Flax seeds
Saturated Fat 3.663g 3.554g Submarine sandwich
Monounsaturated Fat 7.527g 3.716g Flax seeds
Polyunsaturated fat 28.73g 1.927g Flax seeds
Tryptophan 0.297mg 0.1mg Flax seeds
Threonine 0.766mg 0.331mg Flax seeds
Isoleucine 0.896mg 0.431mg Flax seeds
Leucine 1.235mg 0.752mg Flax seeds
Lysine 0.862mg 0.491mg Flax seeds
Methionine 0.37mg 0.21mg Flax seeds
Phenylalanine 0.957mg 0.431mg Flax seeds
Valine 1.072mg 0.501mg Flax seeds
Histidine 0.472mg 0.301mg Flax seeds
Fructose 0g 1.4g Submarine sandwich
Omega-3 - EPA 0g 0.001g Submarine sandwich
Omega-3 - DHA 0g 0.002g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - DPA 0g 0.005g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.007g 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich

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
36%
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.