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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
191%
49%
Comparison summary
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 0.109g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 1.63g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 545mg)
Which food is richer in minerals?
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.