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Submarine sandwich vs. Cardamom — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and cardamom

  • Submarine sandwich has more vitamin B3; however, cardamom is richer in manganese, iron, fiber, zinc, magnesium, copper, potassium, and calcium.
  • Cardamom covers your daily manganese needs 1202% more than submarine sandwich.
  • Cardamom has 32 times less sodium than submarine sandwich. Submarine sandwich has 575mg of sodium, while cardamom has 18mg.

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

Infographic

Submarine sandwich vs Cardamom 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1045%
Contains more CalciumCalcium +124%
Contains more PotassiumPotassium +296.8%
Contains more IronIron +671.8%
Contains more CopperCopper +356%
Contains more ZincZinc +611.4%
Contains more PhosphorusPhosphorus +58.9%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +7809.6%

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%
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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +292.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin B6Vitamin B6 +13.3%

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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more FatsFats +49.9%
Contains more WaterWater +582.5%
Contains more CarbsCarbs +235.1%
Contains more OtherOther +131.6%
~equal in Protein ~10.76g

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +327.1%
Contains more Poly. FatPolyunsaturated fat +348.1%
Contains less Sat. FatSaturated fat -80.9%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Cardamom DV% diff.
Manganese 0.354mg 28mg 1202%
Iron 1.81mg 13.97mg 152%
Fiber 1.2g 28g 107%
Zinc 1.05mg 7.47mg 58%
Magnesium 20mg 229mg 50%
Selenium 19.9µg 36%
Copper 0.084mg 0.383mg 33%
Potassium 282mg 1119mg 25%
Sodium 575mg 18mg 24%
Calcium 171mg 383mg 21%
Vitamin B3 4.323mg 1.102mg 20%
Folate 66µg 17%
Carbs 20.43g 68.47g 16%
Vitamin C 7.5mg 21mg 15%
Saturated fat 3.554g 0.68g 13%
Vitamin B1 0.343mg 0.198mg 12%
Vitamin B5 0.555mg 11%
Polyunsaturated fat 1.927g 0.43g 10%
Vitamin B12 0.22µg 0µg 9%
Phosphorus 112mg 178mg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.87g 7%
Vitamin B2 0.267mg 0.182mg 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Fats 10.04g 6.7g 5%
Calories 213kcal 311kcal 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin B6 0.203mg 0.23mg 2%
Vitamin A 22µg 0µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Protein 10.52g 10.76g 0%
Net carbs 19.23g 40.47g N/A
Sugar 3.18g 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 N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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 Cardamom
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
18%
Cardamom
Minerals Daily Need Coverage Score
49%
Submarine sandwich
496%
Cardamom

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $5)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 557mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 2.874g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.