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Submarine sandwich vs. Caper — In-Depth Nutrition Comparison

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How are submarine sandwich and caper different?

  • Submarine sandwich is richer in selenium, vitamin B1, vitamin B3, phosphorus, vitamin B6, and calcium, while caper is higher in copper and vitamin K.
  • Caper covers your daily need for sodium, 77% more than submarine sandwich.
  • Submarine sandwich contains 19 times more vitamin B1 than caper. Submarine sandwich contains 0.343mg of vitamin B1, while caper contains 0.018mg.
  • Caper is lower in saturated fat.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Capers, canned types were used in this article.

Infographic

Submarine sandwich vs Caper 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%
Caper
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more CalciumCalcium +327.5%
Contains more PotassiumPotassium +605%
Contains more ZincZinc +228.1%
Contains more PhosphorusPhosphorus +1020%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +353.8%
Contains more SeleniumSelenium +1558.3%
Contains more MagnesiumMagnesium +65%
Contains more CopperCopper +345.2%
~equal in Iron ~1.67mg

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%
Caper
2
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +74.4%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1805.6%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B3Vitamin B3 +563%
Contains more Vitamin B5Vitamin B5 +1955.6%
Contains more Vitamin B6Vitamin B6 +782.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187%
Contains more CholineCholine +347.7%
Contains more Vitamin EVitamin E +114.6%
Contains more Vitamin KVitamin K +446.7%

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
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +345.8%
Contains more FatsFats +1067.4%
Contains more CarbsCarbs +317.8%
Contains more WaterWater +48.4%
Contains more OtherOther +221.6%

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
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains more Mono. FatMonounsaturated fat +5798.4%
Contains more Poly. FatPolyunsaturated fat +533.9%
Contains less Sat. FatSaturated fat -93.4%

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 Caper
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Caper DV% diff.
Sodium 575mg 2348mg 77%
Selenium 19.9µg 1.2µg 34%
Copper 0.084mg 0.374mg 32%
Vitamin B1 0.343mg 0.018mg 27%
Vitamin B3 4.323mg 0.652mg 23%
Vitamin K 4.5µg 24.6µg 17%
Protein 10.52g 2.36g 16%
Saturated fat 3.554g 0.233g 15%
Phosphorus 112mg 10mg 15%
Vitamin B6 0.203mg 0.023mg 14%
Fats 10.04g 0.86g 14%
Calcium 171mg 40mg 13%
Manganese 0.354mg 0.078mg 12%
Folate 66µg 23µg 11%
Polyunsaturated fat 1.927g 0.304g 11%
Vitamin B5 0.555mg 0.027mg 11%
Vitamin B2 0.267mg 0.139mg 10%
Calories 213kcal 23kcal 10%
Monounsaturated fat 3.716g 0.063g 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Fiber 1.2g 3.2g 8%
Zinc 1.05mg 0.32mg 7%
Potassium 282mg 40mg 7%
Starch 15.67g 6%
Carbs 20.43g 4.89g 5%
Vitamin C 7.5mg 4.3mg 4%
Choline 29.1mg 6.5mg 4%
Vitamin E 0.41mg 0.88mg 3%
Magnesium 20mg 33mg 3%
Vitamin A 22µg 7µg 2%
Fructose 1.4g 2%
Iron 1.81mg 1.67mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 1.69g N/A
Sugar 3.18g 0.41g N/A
Trans fat 0.119g 0g 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 N/A
Omega-3 - DPA 0.005g 0.001g 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

Which food is preferable for your diet?

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

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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
13%
Caper
Minerals Daily Need Coverage Score
49%
Submarine sandwich
56%
Caper

Comparison summary

Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 1773mg)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 3.321g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.