Submarine sandwich vs. Canola oil — In-Depth Nutrition Comparison
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What are the main differences between submarine sandwich and canola oil?
- Submarine sandwich is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, and calcium, yet canola oil is richer in vitamin E and vitamin K.
- Canola oil's daily need coverage for vitamin E is 114% higher.
- Canola oil contains less sodium.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Oil, canola types in this comparison.
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +14450% |
| Contains more Vitamin EVitamin E | +4158.5% |
| Contains more Vitamin KVitamin K | +1484.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.927g | 28.142g | 175% |
| Monounsaturated fat | 3.716g | 63.276g | 149% |
| Fats | 10.04g | 100g | 138% |
| Vitamin E | 0.41mg | 17.46mg | 114% |
| Vitamin K | 4.5µg | 71.3µg | 56% |
| Selenium | 19.9µg | 0µg | 36% |
| Calories | 213kcal | 884kcal | 34% |
| Vitamin B1 | 0.343mg | 0mg | 29% |
| Vitamin B3 | 4.323mg | 0mg | 27% |
| Sodium | 575mg | 0mg | 25% |
| Iron | 1.81mg | 0mg | 23% |
| Protein | 10.52g | 0g | 21% |
| Vitamin B2 | 0.267mg | 0mg | 21% |
| Saturated fat | 3.554g | 7.365g | 17% |
| Folate | 66µg | 0µg | 17% |
| Calcium | 171mg | 0mg | 17% |
| Vitamin B6 | 0.203mg | 0mg | 16% |
| Phosphorus | 112mg | 0mg | 16% |
| Manganese | 0.354mg | 0mg | 15% |
| Vitamin B5 | 0.555mg | 0mg | 11% |
| Zinc | 1.05mg | 0mg | 10% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Copper | 0.084mg | 0mg | 9% |
| Potassium | 282mg | 0mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Carbs | 20.43g | 0g | 7% |
| Starch | 15.67g | 6% | |
| Magnesium | 20mg | 0mg | 5% |
| Choline | 29.1mg | 0.2mg | 5% |
| Fiber | 1.2g | 0g | 5% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 0g | N/A |
| Sugar | 3.18g | 0g | N/A |
| Trans fat | 0.119g | 0.395g | 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 | 9.137g | 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 | 0g | 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 | 18.64g | 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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +896% |
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
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -51.7% |
| Contains more Mono. FatMonounsaturated fat | +1602.8% |
| Contains more Poly. FatPolyunsaturated fat | +1360.4% |
