Spinach raw vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between spinach raw and submarine sandwich
- Spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C, while submarine sandwich has more selenium, vitamin B3, and vitamin B1.
- Spinach raw's daily need coverage for vitamin K is 399% higher.
- Submarine sandwich contains 55 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while submarine sandwich contains 170IU.
- The amount of sodium in spinach raw is lower.
The food types used in this comparison are Spinach, raw 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 | +295% |
| Contains more PotassiumPotassium | +97.9% |
| Contains more IronIron | +49.7% |
| Contains more CopperCopper | +54.8% |
| Contains less SodiumSodium | -86.3% |
| Contains more ManganeseManganese | +153.4% |
| Contains more CalciumCalcium | +72.7% |
| Contains more ZincZinc | +98.1% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains more SeleniumSelenium | +1890% |
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 CVitamin C | +274.7% |
| Contains more Vitamin AVitamin A | +2031.8% |
| Contains more Vitamin EVitamin E | +395.1% |
| Contains more Vitamin KVitamin K | +10631.1% |
| Contains more FolateFolate | +193.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +339.7% |
| Contains more Vitamin B2Vitamin B2 | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +497.1% |
| Contains more Vitamin B5Vitamin B5 | +753.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +50.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 4.5µg | 399% |
| Vitamin A | 469µg | 22µg | 50% |
| Selenium | 1µg | 19.9µg | 34% |
| Folate | 194µg | 66µg | 32% |
| Manganese | 0.897mg | 0.354mg | 24% |
| Vitamin C | 28.1mg | 7.5mg | 23% |
| Sodium | 79mg | 575mg | 22% |
| Vitamin B3 | 0.724mg | 4.323mg | 22% |
| Vitamin B1 | 0.078mg | 0.343mg | 22% |
| Saturated fat | 0.063g | 3.554g | 16% |
| Protein | 2.86g | 10.52g | 15% |
| Fats | 0.39g | 10.04g | 15% |
| Magnesium | 79mg | 20mg | 14% |
| Polyunsaturated fat | 0.165g | 1.927g | 12% |
| Iron | 2.71mg | 1.81mg | 11% |
| Vitamin E | 2.03mg | 0.41mg | 11% |
| Vitamin B5 | 0.065mg | 0.555mg | 10% |
| Calories | 23kcal | 213kcal | 10% |
| Phosphorus | 49mg | 112mg | 9% |
| Monounsaturated fat | 0.01g | 3.716g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Potassium | 558mg | 282mg | 8% |
| Calcium | 99mg | 171mg | 7% |
| Vitamin B2 | 0.189mg | 0.267mg | 6% |
| Carbs | 3.63g | 20.43g | 6% |
| Starch | 15.67g | 6% | |
| Zinc | 0.53mg | 1.05mg | 5% |
| Copper | 0.13mg | 0.084mg | 5% |
| Fiber | 2.2g | 1.2g | 4% |
| Choline | 19.3mg | 29.1mg | 2% |
| Fructose | 0.15g | 1.4g | 2% |
| Vitamin B6 | 0.195mg | 0.203mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 1.43g | 19.23g | N/A |
| Sugar | 0.42g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.039mg | 0.1mg | 0% |
| Threonine | 0.122mg | 0.331mg | 0% |
| Isoleucine | 0.147mg | 0.431mg | 0% |
| Leucine | 0.223mg | 0.752mg | 0% |
| Lysine | 0.174mg | 0.491mg | 0% |
| Methionine | 0.053mg | 0.21mg | 0% |
| Phenylalanine | 0.129mg | 0.431mg | 0% |
| Valine | 0.161mg | 0.501mg | 0% |
| Histidine | 0.064mg | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +61.7% |
| Contains more ProteinProtein | +267.8% |
| Contains more FatsFats | +2474.4% |
| Contains more CarbsCarbs | +462.8% |
| Contains more OtherOther | +45.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 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 | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +37060% |
| Contains more Poly. FatPolyunsaturated fat | +1067.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1018.2% |
| Contains more FructoseFructose | +833.3% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |