Spelt vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
The main differences between spelt and submarine sandwich
- Submarine sandwich contains less manganese, copper, phosphorus, fiber, iron, magnesium, zinc, and vitamin B3 than spelt.
- Daily need coverage for manganese for spelt is 114% higher.
- Submarine sandwich has 9 times less fiber than spelt. Spelt has 10.7g of fiber, while submarine sandwich has 1.2g.
- Spelt is lower in saturated fat.
Food types used in this article are Spelt, uncooked 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 | +580% |
| Contains more PotassiumPotassium | +37.6% |
| Contains more IronIron | +145.3% |
| Contains more CopperCopper | +508.3% |
| Contains more ZincZinc | +212.4% |
| Contains more PhosphorusPhosphorus | +258% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +742.7% |
| Contains more CalciumCalcium | +533.3% |
| Contains more SeleniumSelenium | +70.1% |
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 EVitamin E | +92.7% |
| Contains more Vitamin B3Vitamin B3 | +58.3% |
| Contains more Vitamin B5Vitamin B5 | +92.4% |
| Contains more Vitamin B6Vitamin B6 | +13.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +136.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +46.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.354mg | 114% |
| Copper | 0.511mg | 0.084mg | 47% |
| Phosphorus | 401mg | 112mg | 41% |
| Fiber | 10.7g | 1.2g | 38% |
| Iron | 4.44mg | 1.81mg | 33% |
| Magnesium | 136mg | 20mg | 28% |
| Sodium | 8mg | 575mg | 25% |
| Zinc | 3.28mg | 1.05mg | 20% |
| Carbs | 70.19g | 20.43g | 17% |
| Starch | 53.92g | 15.67g | 16% |
| Vitamin B3 | 6.843mg | 4.323mg | 16% |
| Selenium | 11.7µg | 19.9µg | 15% |
| Calcium | 27mg | 171mg | 14% |
| Saturated fat | 0.406g | 3.554g | 14% |
| Fats | 2.43g | 10.04g | 12% |
| Vitamin B2 | 0.113mg | 0.267mg | 12% |
| Vitamin B5 | 1.068mg | 0.555mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Protein | 14.57g | 10.52g | 8% |
| Monounsaturated fat | 0.445g | 3.716g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Calories | 338kcal | 213kcal | 6% |
| Choline | 29.1mg | 5% | |
| Folate | 45µg | 66µg | 5% |
| Polyunsaturated fat | 1.258g | 1.927g | 4% |
| Potassium | 388mg | 282mg | 3% |
| Vitamin E | 0.79mg | 0.41mg | 3% |
| Vitamin B6 | 0.23mg | 0.203mg | 2% |
| Vitamin B1 | 0.364mg | 0.343mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 0.24g | 1.4g | 1% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin D | 7IU | 1% | |
| Vitamin K | 3.6µg | 4.5µg | 1% |
| Net carbs | 59.49g | 19.23g | N/A |
| Sugar | 6.82g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.132mg | 0.1mg | 0% |
| Threonine | 0.443mg | 0.331mg | 0% |
| Isoleucine | 0.552mg | 0.431mg | 0% |
| Leucine | 1.07mg | 0.752mg | 0% |
| Lysine | 0.409mg | 0.491mg | 0% |
| Methionine | 0.258mg | 0.21mg | 0% |
| Phenylalanine | 0.737mg | 0.431mg | 0% |
| Valine | 0.681mg | 0.501mg | 0% |
| Histidine | 0.36mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.065g | 0.104g | N/A |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +38.5% |
| Contains more CarbsCarbs | +243.6% |
| Contains more FatsFats | +313.2% |
| Contains more WaterWater | +412.8% |
| Contains more OtherOther | +39.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 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 | -88.6% |
| Contains more Mono. FatMonounsaturated fat | +735.1% |
| Contains more Poly. FatPolyunsaturated fat | +53.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 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 | +244.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +995.7% |
| Contains more GlucoseGlucose | +46.4% |
| Contains more FructoseFructose | +483.3% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g