Submarine sandwich vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and arugula

Submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B2, vitamin B6, and vitamin B12; however, arugula is higher in vitamin K and vitamin A.
Arugula covers your daily need for vitamin K, 87% more than submarine sandwich.
Arugula has less saturated fat.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Arugula, raw.

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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.

Submarine sandwich

Arugula

Contains more IronIron	+24%
Contains more ZincZinc	+123.4%
Contains more PhosphorusPhosphorus	+115.4%
Contains more SeleniumSelenium	+6533.3%

Contains more MagnesiumMagnesium	+135%
Contains more PotassiumPotassium	+30.9%
Contains less SodiumSodium	-95.3%

~equal in Calcium ~160mg

~equal in Copper ~0.076mg

~equal in Manganese ~0.321mg

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.

Submarine sandwich

Arugula

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+679.5%
Contains more Vitamin B2Vitamin B2	+210.5%
Contains more Vitamin B3Vitamin B3	+1317.4%
Contains more Vitamin B5Vitamin B5	+27%
Contains more Vitamin B6Vitamin B6	+178.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+90.2%

Contains more Vitamin CVitamin C	+100%
Contains more Vitamin AVitamin A	+440.9%
Contains more Vitamin KVitamin K	+2313.3%
Contains more FolateFolate	+47%

~equal in Vitamin E ~0.43mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	4.5µg	108.6µg	87%
Selenium	19.9µg	0.3µg	36%
Vitamin B3	4.323mg	0.305mg	25%
Vitamin B1	0.343mg	0.044mg	25%
Sodium	575mg	27mg	24%
Saturated fat	3.554g	0.086g	16%
Protein	10.52g	2.58g	16%
Fats	10.04g	0.66g	14%
Vitamin B2	0.267mg	0.086mg	14%
Polyunsaturated fat	1.927g	0.319g	11%
Vitamin A	22µg	119µg	11%
Vitamin B6	0.203mg	0.073mg	10%
Phosphorus	112mg	52mg	9%
Monounsaturated fat	3.716g	0.049g	9%
Vitamin B12	0.22µg	0µg	9%
Calories	213kcal	25kcal	9%
Cholesterol	27mg	0mg	9%
Vitamin C	7.5mg	15mg	8%
Folate	66µg	97µg	8%
Magnesium	20mg	47mg	6%
Carbs	20.43g	3.65g	6%
Starch	15.67g		6%
Zinc	1.05mg	0.47mg	5%
Iron	1.81mg	1.46mg	4%
Potassium	282mg	369mg	3%
Choline	29.1mg	15.3mg	3%
Fiber	1.2g	1.6g	2%
Fructose	1.4g		2%
Vitamin B5	0.555mg	0.437mg	2%
Copper	0.084mg	0.076mg	1%
Manganese	0.354mg	0.321mg	1%
Vitamin D	7IU	0IU	1%
Vitamin D	0.2µg	0µg	1%
Calcium	171mg	160mg	1%
Net carbs	19.23g	2.05g	N/A
Sugar	3.18g	2.05g	N/A
Vitamin E	0.41mg	0.43mg	0%
Trans fat	0.119g	0g	N/A
Tryptophan	0.1mg		0%
Threonine	0.331mg		0%
Isoleucine	0.431mg		0%
Leucine	0.752mg		0%
Lysine	0.491mg		0%
Methionine	0.21mg		0%
Phenylalanine	0.431mg		0%
Valine	0.501mg		0%
Histidine	0.301mg		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA	0.104g		N/A
Omega-3 - DPA	0.005g	0g	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