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  6. Sesame vs. Submarine sandwich

Sesame vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between sesame and submarine sandwich?

  • Sesame is richer than submarine sandwich in copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, fiber, and vitamin B1.
  • Sesame's daily need coverage for copper is 444% more.
  • Sesame has 18 times more magnesium than submarine sandwich. While sesame has 351mg of magnesium, submarine sandwich has only 20mg.

We used Seeds, sesame seeds, whole, dried and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +1655%
Contains more CalciumCalcium +470.2%
Contains more PotassiumPotassium +66%
Contains more IronIron +703.9%
Contains more CopperCopper +4759.5%
Contains more ZincZinc +638.1%
Contains more PhosphorusPhosphorus +461.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +594.9%
Contains more SeleniumSelenium +72.9%

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.
Sesame
Sesame
3
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 +130.6%
Contains more Vitamin B6Vitamin B6 +289.2%
Contains more FolateFolate +47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +1010%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +13.7%
~equal in Vitamin B2 ~0.267mg
~equal in Vitamin B3 ~4.323mg

All nutrients comparison - raw data values

Nutrient Sesame Submarine sandwich DV% diff.
Copper 4.082mg 0.084mg 444%
Iron 14.55mg 1.81mg 159%
Polyunsaturated fat 21.773g 1.927g 132%
Manganese 2.46mg 0.354mg 92%
Calcium 975mg 171mg 80%
Magnesium 351mg 20mg 79%
Phosphorus 629mg 112mg 74%
Zinc 7.75mg 1.05mg 61%
Fats 49.67g 10.04g 61%
Vitamin B6 0.79mg 0.203mg 45%
Fiber 11.8g 1.2g 42%
Monounsaturated fat 18.759g 3.716g 38%
Vitamin B1 0.791mg 0.343mg 37%
Selenium 34.4µg 19.9µg 26%
Sodium 11mg 575mg 25%
Calories 573kcal 213kcal 18%
Saturated fat 6.957g 3.554g 15%
Protein 17.73g 10.52g 14%
Vitamin B5 0.05mg 0.555mg 10%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 0mg 7.5mg 8%
Folate 97µg 66µg 8%
Starch 15.67g 6%
Potassium 468mg 282mg 5%
Vitamin K 0µg 4.5µg 4%
Vitamin B2 0.247mg 0.267mg 2%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Choline 25.6mg 29.1mg 1%
Carbs 23.45g 20.43g 1%
Vitamin E 0.25mg 0.41mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Vitamin B3 4.515mg 4.323mg 1%
Net carbs 11.65g 19.23g N/A
Sugar 0.3g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.388mg 0.1mg 0%
Threonine 0.736mg 0.331mg 0%
Isoleucine 0.763mg 0.431mg 0%
Leucine 1.358mg 0.752mg 0%
Lysine 0.569mg 0.491mg 0%
Methionine 0.586mg 0.21mg 0%
Phenylalanine 0.94mg 0.431mg 0%
Valine 0.99mg 0.501mg 0%
Histidine 0.522mg 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 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +68.5%
Contains more FatsFats +394.7%
Contains more CarbsCarbs +14.8%
Contains more OtherOther +78.4%
Contains more WaterWater +1104.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +404.8%
Contains more Poly. FatPolyunsaturated fat +1029.9%
Contains less Sat. FatSaturated fat -48.9%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.