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.
Infographic
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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.
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Selenium
+∞%
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Sodium
-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.
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin B12
+∞%
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Vitamin E
+4158.5%
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Vitamin K
+1484.4%
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin B12
+∞%
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Vitamin E
+4158.5%
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Vitamin K
+1484.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
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Other
+∞%
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Fats
+896%
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
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+896%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-51.7%
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Monounsaturated Fat
+1602.8%
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Polyunsaturated fat
+1360.4%
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Saturated Fat:
7.365 g
Monounsaturated Fat:
63.276 g
Polyunsaturated fat:
28.142 g
Contains
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Saturated Fat
-51.7%
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Monounsaturated Fat
+1602.8%
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Polyunsaturated fat
+1360.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.23g | 0g |
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| Protein | 10.52g | 0g |
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| Fats | 10.04g | 100g |
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| Carbs | 20.43g | 0g |
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| Calories | 213kcal | 884kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 3.18g | 0g |
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| Fiber | 1.2g | 0g |
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| Calcium | 171mg | 0mg |
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| Iron | 1.81mg | 0mg |
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| Magnesium | 20mg | 0mg |
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| Phosphorus | 112mg | 0mg |
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| Potassium | 282mg | 0mg |
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| Sodium | 575mg | 0mg |
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| Zinc | 1.05mg | 0mg |
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| Copper | 0.084mg | 0mg |
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| Manganese | 0.354mg | 0mg |
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| Selenium | 19.9µg | 0µg |
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| Vitamin A | 170IU | 0IU |
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| Vitamin A RAE | 22µg | 0µg |
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| Vitamin E | 0.41mg | 17.46mg |
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| Vitamin D | 7IU | 0IU |
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| Vitamin D | 0.2µg | 0µg |
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| Vitamin C | 7.5mg | 0mg |
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| Vitamin B1 | 0.343mg | 0mg |
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| Vitamin B2 | 0.267mg | 0mg |
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| Vitamin B3 | 4.323mg | 0mg |
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| Vitamin B5 | 0.555mg | 0mg |
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| Vitamin B6 | 0.203mg | 0mg |
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| Folate | 66µg | 0µg |
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| Vitamin B12 | 0.22µg | 0µg |
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| Vitamin K | 4.5µg | 71.3µg |
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| Tryptophan | 0.1mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.431mg |
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| Leucine | 0.752mg |
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| Lysine | 0.491mg |
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| Methionine | 0.21mg |
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| Phenylalanine | 0.431mg |
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| Valine | 0.501mg |
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| Histidine | 0.301mg |
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| Cholesterol | 27mg | 0mg |
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| Trans Fat | 0.119g | 0.395g |
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| Saturated Fat | 3.554g | 7.365g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Monounsaturated Fat | 3.716g | 63.276g |
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| Polyunsaturated fat | 1.927g | 28.142g |
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| Omega-6 - Eicosadienoic acid | 0.048g | 0g |
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| Omega-6 - Linoleic acid | 1.665g | 18.64g |
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| Omega-6 - Gamma-linoleic acid | 0.003g | 0g |
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| Omega-3 - ALA | 0.104g | 9.137g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
44%
Minerals Daily Need Coverage Score
49%
0%
Comparison summary
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 3.811g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 575mg)
Which food is lower in Cholesterol?
Canola oil is lower in Cholesterol (difference - 27mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)