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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
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
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 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 | +404.8% |
| Contains more Poly. FatPolyunsaturated fat | +1029.9% |
| Contains less Sat. FatSaturated fat | -48.9% |
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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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
47%
35%
Minerals Daily Need Coverage Score
348%
49%
Comparison summary
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 3.403g)
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 - $4)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Sesame is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.88g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 564mg)
Which food is richer in minerals?
Sesame is relatively richer in minerals