Semolina vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Significant differences between semolina and submarine sandwich
- Semolina has more manganese, copper, and vitamin B6; however, submarine sandwich is richer in vitamin B2, folate, iron, calcium, and vitamin B1.
- Semolina covers your daily manganese needs 30% more than submarine sandwich.
- Submarine sandwich has 3 times less copper than semolina. Semolina has 0.284mg of copper, while submarine sandwich has 0.084mg.
- Semolina contains less saturated fat.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more MagnesiumMagnesium | +35% |
| Contains more CopperCopper | +238.1% |
| Contains more PhosphorusPhosphorus | +36.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +192.4% |
| Contains more CalciumCalcium | +140.8% |
| Contains more PotassiumPotassium | +62.1% |
| Contains more IronIron | +144.6% |
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 B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +21.1% |
| Contains more Vitamin B6Vitamin B6 | +122.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1266.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +53.1% |
| Contains more Vitamin B2Vitamin B2 | +434% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +725% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +295.9% |
| Contains more ProteinProtein | +40.1% |
| Contains more FatsFats | +874.8% |
| Contains more WaterWater | +473.1% |
| Contains more OtherOther | +252.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -91.7% |
| Contains more Mono. FatMonounsaturated fat | +1340.3% |
| Contains more Poly. FatPolyunsaturated fat | +498.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 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 StarchStarch | +335.8% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1018.2% |
| Contains more FructoseFructose | +6900% |
| 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.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 0.354mg | 30% |
| Sodium | 2mg | 575mg | 25% |
| Starch | 68.29g | 15.67g | 22% |
| Copper | 0.284mg | 0.084mg | 22% |
| Carbs | 80.89g | 20.43g | 20% |
| Vitamin B6 | 0.452mg | 0.203mg | 19% |
| Vitamin B2 | 0.05mg | 0.267mg | 17% |
| Saturated fat | 0.294g | 3.554g | 15% |
| Folate | 8µg | 66µg | 15% |
| Fats | 1.03g | 10.04g | 14% |
| Iron | 0.74mg | 1.81mg | 13% |
| Polyunsaturated fat | 0.322g | 1.927g | 11% |
| Calcium | 71mg | 171mg | 10% |
| Vitamin B1 | 0.224mg | 0.343mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Monounsaturated fat | 0.258g | 3.716g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calories | 374kcal | 213kcal | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Phosphorus | 153mg | 112mg | 6% |
| Protein | 7.51g | 10.52g | 6% |
| Choline | 29.1mg | 5% | |
| Vitamin B3 | 5.048mg | 4.323mg | 5% |
| Vitamin K | 0.1µg | 4.5µg | 4% |
| Potassium | 174mg | 282mg | 3% |
| Vitamin E | 0.03mg | 0.41mg | 3% |
| Magnesium | 27mg | 20mg | 2% |
| Vitamin A | 22µg | 2% | |
| Fructose | 0.02g | 1.4g | 2% |
| Vitamin B5 | 0.672mg | 0.555mg | 2% |
| Fiber | 1.8g | 1.2g | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 79.09g | 19.23g | N/A |
| Sugar | 0.33g | 3.18g | N/A |
| Zinc | 1.02mg | 1.05mg | 0% |
| Selenium | 19.9µg | 19.9µg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.103mg | 0.1mg | 0% |
| Threonine | 0.271mg | 0.331mg | 0% |
| Isoleucine | 0.339mg | 0.431mg | 0% |
| Leucine | 0.656mg | 0.752mg | 0% |
| Lysine | 0.215mg | 0.491mg | 0% |
| Methionine | 0.183mg | 0.21mg | 0% |
| Phenylalanine | 0.398mg | 0.431mg | 0% |
| Valine | 0.47mg | 0.501mg | 0% |
| Histidine | 0.185mg | 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
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
24%
35%
Minerals Daily Need Coverage Score
52%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1.4)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 3.26g)
Which food is richer in minerals?
?
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.