Submarine sandwich vs. Cauliflower — In-Depth Nutrition Comparison
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How are submarine sandwich and cauliflower different?
- Submarine sandwich is higher in selenium, vitamin B1, vitamin B3, iron, vitamin B2, calcium, and phosphorus; however, cauliflower is richer in vitamin C.
- Daily need coverage for vitamin C for cauliflower is 45% higher.
- Submarine sandwich contains 33 times more selenium than cauliflower. While submarine sandwich contains 19.9µg of selenium, cauliflower contains only 0.6µg.
- Cauliflower has less saturated fat.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cauliflower, raw are the varieties used in this article.
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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 | +33.3% |
| Contains more CalciumCalcium | +677.3% |
| Contains more IronIron | +331% |
| Contains more CopperCopper | +115.4% |
| Contains more ZincZinc | +288.9% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more ManganeseManganese | +128.4% |
| Contains more SeleniumSelenium | +3216.7% |
| Contains less SodiumSodium | -94.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +412.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +586% |
| Contains more Vitamin B2Vitamin B2 | +345% |
| Contains more Vitamin B3Vitamin B3 | +752.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +15.8% |
| Contains more Vitamin CVitamin C | +542.7% |
| Contains more Vitamin B5Vitamin B5 | +20.2% |
| Contains more Vitamin KVitamin K | +244.4% |
| Contains more CholineCholine | +52.2% |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +447.9% |
| Contains more FatsFats | +3485.7% |
| Contains more CarbsCarbs | +311.1% |
| Contains more OtherOther | +228.9% |
| Contains more WaterWater | +62.9% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +10829.4% |
| Contains more Poly. FatPolyunsaturated fat | +6116.1% |
| Contains less Sat. FatSaturated fat | -96.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +30.9% |
| Contains more FructoseFructose | +44.3% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 7.5mg | 48.2mg | 45% |
| Selenium | 19.9µg | 0.6µg | 35% |
| Vitamin B3 | 4.323mg | 0.507mg | 24% |
| Vitamin B1 | 0.343mg | 0.05mg | 24% |
| Sodium | 575mg | 30mg | 24% |
| Protein | 10.52g | 1.92g | 17% |
| Iron | 1.81mg | 0.42mg | 17% |
| Vitamin B2 | 0.267mg | 0.06mg | 16% |
| Saturated fat | 3.554g | 0.13g | 16% |
| Fats | 10.04g | 0.28g | 15% |
| Calcium | 171mg | 22mg | 15% |
| Polyunsaturated fat | 1.927g | 0.031g | 13% |
| Phosphorus | 112mg | 44mg | 10% |
| Calories | 213kcal | 25kcal | 9% |
| Manganese | 0.354mg | 0.155mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.034g | 9% |
| Vitamin K | 4.5µg | 15.5µg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Zinc | 1.05mg | 0.27mg | 7% |
| Starch | 15.67g | 6% | |
| Copper | 0.084mg | 0.039mg | 5% |
| Carbs | 20.43g | 4.97g | 5% |
| Fiber | 1.2g | 2g | 3% |
| Choline | 29.1mg | 44.3mg | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin E | 0.41mg | 0.08mg | 2% |
| Folate | 66µg | 57µg | 2% |
| Vitamin B5 | 0.555mg | 0.667mg | 2% |
| Fructose | 1.4g | 0.97g | 1% |
| Vitamin B6 | 0.203mg | 0.184mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Potassium | 282mg | 299mg | 1% |
| Magnesium | 20mg | 15mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 2.97g | N/A |
| Sugar | 3.18g | 1.91g | N/A |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.02mg | 0% |
| Threonine | 0.331mg | 0.076mg | 0% |
| Isoleucine | 0.431mg | 0.071mg | 0% |
| Leucine | 0.752mg | 0.106mg | 0% |
| Lysine | 0.491mg | 0.217mg | 0% |
| Methionine | 0.21mg | 0.02mg | 0% |
| Phenylalanine | 0.431mg | 0.065mg | 0% |
| Valine | 0.501mg | 0.125mg | 0% |
| Histidine | 0.301mg | 0.056mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.104g | 0.015g | N/A |
| Omega-3 - DPA | 0.005g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.048g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
35%
30%
Minerals Daily Need Coverage Score
49%
13%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.4)
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 Cholesterol?
Cauliflower is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 545mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 3.424g)