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Submarine sandwich vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and rapini

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B2, and vitamin B12; however, rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 183% more than submarine sandwich.
  • Rapini contains less saturated fat.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Broccoli raab, raw.

Infographic

Submarine sandwich vs Rapini infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +43.9%
Contains more CopperCopper +100%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +53.4%
Contains more SeleniumSelenium +1890%
Contains more IronIron +18.2%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +11.6%
~equal in Magnesium ~22mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Rapini
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.7%
Contains more Vitamin B2Vitamin B2 +107%
Contains more Vitamin B3Vitamin B3 +254.1%
Contains more Vitamin B5Vitamin B5 +72.4%
Contains more Vitamin B6Vitamin B6 +18.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +59%
Contains more Vitamin CVitamin C +169.3%
Contains more Vitamin AVitamin A +495.5%
Contains more Vitamin EVitamin E +295.1%
Contains more Vitamin KVitamin K +4877.8%
Contains more FolateFolate +25.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +231.9%
Contains more FatsFats +1949%
Contains more CarbsCarbs +616.8%
Contains more OtherOther +166%
Contains more WaterWater +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +14192.3%
Contains more Poly. FatPolyunsaturated fat +1382.3%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
Rapini
1
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1130%
Contains more FructoseFructose +723.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Rapini
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Rapini DV% diff.
Vitamin K 4.5µg 224µg 183%
Selenium 19.9µg 1µg 34%
Sodium 575mg 33mg 24%
Vitamin B3 4.323mg 1.221mg 19%
Saturated fat 3.554g 0.05g 16%
Fats 10.04g 0.49g 15%
Protein 10.52g 3.17g 15%
Vitamin B1 0.343mg 0.162mg 15%
Vitamin C 7.5mg 20.2mg 14%
Polyunsaturated fat 1.927g 0.13g 12%
Vitamin A 22µg 131µg 12%
Vitamin B2 0.267mg 0.129mg 11%
Calories 213kcal 22kcal 10%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.026g 9%
Cholesterol 27mg 0mg 9%
Vitamin E 0.41mg 1.62mg 8%
Fiber 1.2g 2.7g 6%
Starch 15.67g 6%
Phosphorus 112mg 73mg 6%
Calcium 171mg 108mg 6%
Carbs 20.43g 2.85g 6%
Copper 0.084mg 0.042mg 5%
Vitamin B5 0.555mg 0.322mg 5%
Iron 1.81mg 2.14mg 4%
Folate 66µg 83µg 4%
Potassium 282mg 196mg 3%
Zinc 1.05mg 0.77mg 3%
Choline 29.1mg 18.3mg 2%
Fructose 1.4g 0.17g 2%
Vitamin B6 0.203mg 0.171mg 2%
Manganese 0.354mg 0.395mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 0.15g N/A
Magnesium 20mg 22mg 0%
Sugar 3.18g 0.38g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.043mg 0%
Threonine 0.331mg 0.106mg 0%
Isoleucine 0.431mg 0.104mg 0%
Leucine 0.752mg 0.17mg 0%
Lysine 0.491mg 0.198mg 0%
Methionine 0.21mg 0.048mg 0%
Phenylalanine 0.431mg 0.128mg 0%
Valine 0.501mg 0.153mg 0%
Histidine 0.301mg 0.066mg 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 0g N/A
Omega-6 - Linoleic acid 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Submarine sandwich
71%
Rapini
Minerals Daily Need Coverage Score
49%
Submarine sandwich
27%
Rapini

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 3.504g)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.