Submarine sandwich vs. Atlantic Mackerel — In-Depth Nutrition Comparison
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Significant differences between submarine sandwich and atlantic Mackerel
- Submarine sandwich has more folate, calcium, and manganese; however, atlantic Mackerel is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus.
- Atlantic Mackerel covers your daily vitamin B12 needs 354% more than submarine sandwich.
- Atlantic Mackerel has 66 times less folate than submarine sandwich. Submarine sandwich has 66µg of folate, while atlantic Mackerel has 1µg.
- Atlantic Mackerel contains less sodium.
Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, mackerel, Atlantic, 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.
| Contains more CalciumCalcium | +1325% |
| Contains more CopperCopper | +15.1% |
| Contains more ZincZinc | +66.7% |
| Contains more ManganeseManganese | +2260% |
| Contains more MagnesiumMagnesium | +280% |
| Contains more PotassiumPotassium | +11.3% |
| Contains more PhosphorusPhosphorus | +93.8% |
| Contains less SodiumSodium | -84.3% |
| Contains more SeleniumSelenium | +121.6% |
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 | +1775% |
| Contains more Vitamin B1Vitamin B1 | +94.9% |
| Contains more FolateFolate | +6500% |
| Contains more Vitamin AVitamin A | +127.3% |
| Contains more Vitamin EVitamin E | +270.7% |
| Contains more Vitamin DVitamin D | +7950% |
| Contains more Vitamin B2Vitamin B2 | +16.9% |
| Contains more Vitamin B3Vitamin B3 | +110% |
| Contains more Vitamin B5Vitamin B5 | +54.2% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin B12Vitamin B12 | +3859.1% |
| Contains more Vitamin KVitamin K | +11.1% |
| Contains more CholineCholine | +123.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 8.71µg | 354% |
| Vitamin D | 7IU | 643IU | 80% |
| Vitamin D | 0.2µg | 16.1µg | 80% |
| Selenium | 19.9µg | 44.1µg | 44% |
| Vitamin B3 | 4.323mg | 9.08mg | 30% |
| Sodium | 575mg | 90mg | 21% |
| Protein | 10.52g | 18.6g | 16% |
| Folate | 66µg | 1µg | 16% |
| Calcium | 171mg | 12mg | 16% |
| Manganese | 0.354mg | 0.015mg | 15% |
| Phosphorus | 112mg | 217mg | 15% |
| Vitamin B6 | 0.203mg | 0.399mg | 15% |
| Vitamin B1 | 0.343mg | 0.176mg | 14% |
| Cholesterol | 27mg | 70mg | 14% |
| Magnesium | 20mg | 76mg | 13% |
| Polyunsaturated fat | 1.927g | 3.35g | 9% |
| Vitamin C | 7.5mg | 0.4mg | 8% |
| Choline | 29.1mg | 65mg | 7% |
| Carbs | 20.43g | 0g | 7% |
| Vitamin E | 0.41mg | 1.52mg | 7% |
| Vitamin B5 | 0.555mg | 0.856mg | 6% |
| Starch | 15.67g | 6% | |
| Fats | 10.04g | 13.89g | 6% |
| Fiber | 1.2g | 0g | 5% |
| Zinc | 1.05mg | 0.63mg | 4% |
| Monounsaturated fat | 3.716g | 5.456g | 4% |
| Vitamin A | 22µg | 50µg | 3% |
| Vitamin B2 | 0.267mg | 0.312mg | 3% |
| Iron | 1.81mg | 1.63mg | 2% |
| Fructose | 1.4g | 2% | |
| Copper | 0.084mg | 0.073mg | 1% |
| Potassium | 282mg | 314mg | 1% |
| Saturated fat | 3.554g | 3.257g | 1% |
| Calories | 213kcal | 205kcal | 0% |
| Net carbs | 19.23g | 0g | N/A |
| Sugar | 3.18g | 0g | N/A |
| Vitamin K | 4.5µg | 5µg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.208mg | 0% |
| Threonine | 0.331mg | 0.815mg | 0% |
| Isoleucine | 0.431mg | 0.857mg | 0% |
| Leucine | 0.752mg | 1.512mg | 0% |
| Lysine | 0.491mg | 1.708mg | 0% |
| Methionine | 0.21mg | 0.551mg | 0% |
| Phenylalanine | 0.431mg | 0.726mg | 0% |
| Valine | 0.501mg | 0.958mg | 0% |
| Histidine | 0.301mg | 0.548mg | 0% |
| Omega-3 - EPA | 0.001g | 0.898g | N/A |
| Omega-3 - DHA | 0.002g | 1.401g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 0.212g | 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:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +76.8% |
| Contains more FatsFats | +38.3% |
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +58.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
3.257 g
Monounsaturated fat:
Mono. Fat
5.456 g
Polyunsaturated fat:
Poly. Fat
3.35 g
| Contains more Mono. FatMonounsaturated fat | +46.8% |
| Contains more Poly. FatPolyunsaturated fat | +73.8% |
~equal in
Saturated fat
~3.257g