Submarine sandwich vs. Avocado — In-Depth Nutrition Comparison
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Differences between submarine sandwich and avocadoes
- Submarine sandwich has more selenium, vitamin B1, vitamin B3, calcium, and iron, while avocadoes have more fiber, vitamin B5, vitamin K, and copper.
- Submarine sandwich's daily need coverage for selenium is 35% higher.
- Avocadoes contain 82 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while avocadoes contain 7mg.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Avocados, raw, all commercial varieties.
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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 IronIron | +229.1% |
| Contains more ZincZinc | +64.1% |
| Contains more PhosphorusPhosphorus | +115.4% |
| Contains more ManganeseManganese | +149.3% |
| Contains more SeleniumSelenium | +4875% |
| Contains more MagnesiumMagnesium | +45% |
| Contains more PotassiumPotassium | +72% |
| Contains more CopperCopper | +126.2% |
| Contains less SodiumSodium | -98.8% |
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 AVitamin A | +214.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +411.9% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +148.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +104.9% |
| Contains more Vitamin CVitamin C | +33.3% |
| Contains more Vitamin EVitamin E | +404.9% |
| Contains more Vitamin B5Vitamin B5 | +150.3% |
| Contains more Vitamin B6Vitamin B6 | +26.6% |
| Contains more Vitamin KVitamin K | +366.7% |
| Contains more FolateFolate | +22.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 0.4µg | 35% |
| Sodium | 575mg | 7mg | 25% |
| Vitamin B1 | 0.343mg | 0.067mg | 23% |
| Fiber | 1.2g | 6.7g | 22% |
| Protein | 10.52g | 2g | 17% |
| Vitamin B5 | 0.555mg | 1.389mg | 17% |
| Calcium | 171mg | 12mg | 16% |
| Iron | 1.81mg | 0.55mg | 16% |
| Vitamin B3 | 4.323mg | 1.738mg | 16% |
| Monounsaturated fat | 3.716g | 9.799g | 15% |
| Vitamin K | 4.5µg | 21µg | 14% |
| Copper | 0.084mg | 0.19mg | 12% |
| Vitamin B2 | 0.267mg | 0.13mg | 11% |
| Vitamin E | 0.41mg | 2.07mg | 11% |
| Cholesterol | 27mg | 0mg | 9% |
| Phosphorus | 112mg | 52mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Manganese | 0.354mg | 0.142mg | 9% |
| Fats | 10.04g | 14.66g | 7% |
| Starch | 15.67g | 0.11g | 6% |
| Potassium | 282mg | 485mg | 6% |
| Saturated fat | 3.554g | 2.126g | 6% |
| Folate | 66µg | 81µg | 4% |
| Carbs | 20.43g | 8.53g | 4% |
| Zinc | 1.05mg | 0.64mg | 4% |
| Vitamin B6 | 0.203mg | 0.257mg | 4% |
| Choline | 29.1mg | 14.2mg | 3% |
| Calories | 213kcal | 160kcal | 3% |
| Vitamin C | 7.5mg | 10mg | 3% |
| Fructose | 1.4g | 0.12g | 2% |
| Magnesium | 20mg | 29mg | 2% |
| Vitamin A | 22µg | 7µg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Polyunsaturated fat | 1.927g | 1.816g | 1% |
| Net carbs | 19.23g | 1.83g | N/A |
| Sugar | 3.18g | 0.66g | N/A |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.025mg | 0% |
| Threonine | 0.331mg | 0.073mg | 0% |
| Isoleucine | 0.431mg | 0.084mg | 0% |
| Leucine | 0.752mg | 0.143mg | 0% |
| Lysine | 0.491mg | 0.132mg | 0% |
| Methionine | 0.21mg | 0.038mg | 0% |
| Phenylalanine | 0.431mg | 0.097mg | 0% |
| Valine | 0.501mg | 0.107mg | 0% |
| Histidine | 0.301mg | 0.049mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.104g | 0.111g | 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 | 0.015g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | 0g | 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:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +426% |
| Contains more CarbsCarbs | +139.5% |
| Contains more OtherOther | +58.2% |
| Contains more FatsFats | +46% |
| Contains more WaterWater | +29.6% |
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
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -40.2% |
| Contains more Mono. FatMonounsaturated fat | +163.7% |
~equal in
Polyunsaturated fat
~1.816g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +14145.5% |
| Contains more GlucoseGlucose | +232.4% |
| Contains more FructoseFructose | +1066.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
