Squid vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between squid and submarine sandwich
- Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc; however, submarine sandwich is higher in vitamin B1.
- Squid covers your daily need for vitamin B12, 216% more than submarine sandwich.
- Squid has 12 times more copper than submarine sandwich. While squid has 0.998mg of copper, submarine sandwich has only 0.084mg.
- Submarine sandwich has less cholesterol.
These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
Infographic
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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 | +200% |
| Contains more PotassiumPotassium | +125.9% |
| Contains more IronIron | +498.9% |
| Contains more CopperCopper | +1088.1% |
| Contains more ZincZinc | +229.5% |
| Contains more PhosphorusPhosphorus | +417.9% |
| Contains more SeleniumSelenium | +350.3% |
| Contains less SodiumSodium | -22.7% |
| Contains more ManganeseManganese | +69.4% |
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 | +13.3% |
| Contains more Vitamin AVitamin A | +822.7% |
| Contains more Vitamin B2Vitamin B2 | +547.6% |
| Contains more Vitamin B5Vitamin B5 | +62.2% |
| Contains more Vitamin B6Vitamin B6 | +33% |
| Contains more Vitamin B12Vitamin B12 | +2354.5% |
| Contains more Vitamin B1Vitamin B1 | +1917.6% |
| Contains more Vitamin B3Vitamin B3 | +97.5% |
| Contains more FolateFolate | +175% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +208.7% |
| Contains more OtherOther | +34.4% |
| Contains more FatsFats | +617.1% |
| Contains more CarbsCarbs | +1145.7% |
~equal in
Water
~56.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 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 | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +2193.8% |
| Contains more Poly. FatPolyunsaturated fat | +619% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 0.22µg | 216% |
| Selenium | 89.6µg | 19.9µg | 127% |
| Iron | 10.84mg | 1.81mg | 113% |
| Vitamin B2 | 1.729mg | 0.267mg | 112% |
| Copper | 0.998mg | 0.084mg | 102% |
| Phosphorus | 580mg | 112mg | 67% |
| Cholesterol | 224mg | 27mg | 66% |
| Protein | 32.48g | 10.52g | 44% |
| Vitamin B1 | 0.017mg | 0.343mg | 27% |
| Zinc | 3.46mg | 1.05mg | 22% |
| Vitamin A | 203µg | 22µg | 20% |
| Saturated fat | 0.236g | 3.554g | 15% |
| Vitamin B3 | 2.189mg | 4.323mg | 13% |
| Fats | 1.4g | 10.04g | 13% |
| Polyunsaturated fat | 0.268g | 1.927g | 11% |
| Folate | 24µg | 66µg | 11% |
| Magnesium | 60mg | 20mg | 10% |
| Potassium | 637mg | 282mg | 10% |
| Monounsaturated fat | 0.162g | 3.716g | 9% |
| Vitamin B5 | 0.9mg | 0.555mg | 7% |
| Sodium | 744mg | 575mg | 7% |
| Manganese | 0.209mg | 0.354mg | 6% |
| Starch | 15.67g | 6% | |
| Carbs | 1.64g | 20.43g | 6% |
| Fiber | 0g | 1.2g | 5% |
| Choline | 29.1mg | 5% | |
| Vitamin B6 | 0.27mg | 0.203mg | 5% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 158kcal | 213kcal | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0.2µg | 1% | |
| Calcium | 180mg | 171mg | 1% |
| Vitamin D | 7IU | 1% | |
| Vitamin C | 8.5mg | 7.5mg | 1% |
| Net carbs | 1.64g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.364mg | 0.1mg | 0% |
| Threonine | 1.398mg | 0.331mg | 0% |
| Isoleucine | 1.414mg | 0.431mg | 0% |
| Leucine | 2.287mg | 0.752mg | 0% |
| Lysine | 2.427mg | 0.491mg | 0% |
| Methionine | 0.733mg | 0.21mg | 0% |
| Phenylalanine | 1.164mg | 0.431mg | 0% |
| Valine | 1.419mg | 0.501mg | 0% |
| Histidine | 0.624mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.078g | 0.001g | N/A |
| Omega-3 - DHA | 0.132g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.012g | 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 | Equal | |
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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
104%
35%
Minerals Daily Need Coverage Score
185%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 197mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 169mg)
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 3.318g)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.