Spelt vs. Submarine sandwich — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
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
32%
35%
Minerals Daily Need Coverage Score
119%
49%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 3.64g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 63)
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 3.148g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.