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Submarine sandwich vs. Celeriac — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and celeriac

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, vitamin B2, folate, iron, and calcium; however, celeriac is higher in vitamin K.
  • Submarine sandwich covers your daily selenium needs 35% more than celeriac.
  • Celeriac contains 45 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while celeriac contains 0.079g.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Celeriac, raw.

Infographic

Submarine sandwich vs Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more CalciumCalcium +297.7%
Contains more IronIron +158.6%
Contains more CopperCopper +20%
Contains more ZincZinc +218.2%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +2742.9%
Contains less SodiumSodium -82.6%
~equal in Magnesium ~20mg
~equal in Potassium ~300mg
~equal in Phosphorus ~115mg

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +517.6%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +725%
Contains more CholineCholine +223.3%
Contains more Vitamin KVitamin K +811.1%
~equal in Vitamin C ~8mg

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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +601.3%
Contains more FatsFats +3246.7%
Contains more CarbsCarbs +122.1%
Contains more OtherOther +150%
Contains more WaterWater +55.7%

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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +6306.9%
Contains more Poly. FatPolyunsaturated fat +1202%
Contains less Sat. FatSaturated fat -97.8%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Celeriac DV% diff.
Selenium 19.9µg 0.7µg 35%
Vitamin K 4.5µg 41µg 30%
Vitamin B1 0.343mg 0.05mg 24%
Vitamin B3 4.323mg 0.7mg 23%
Sodium 575mg 100mg 21%
Protein 10.52g 1.5g 18%
Vitamin B2 0.267mg 0.06mg 16%
Saturated fat 3.554g 0.079g 16%
Fats 10.04g 0.3g 15%
Folate 66µg 8µg 15%
Iron 1.81mg 0.7mg 14%
Calcium 171mg 43mg 13%
Polyunsaturated fat 1.927g 0.148g 12%
Calories 213kcal 42kcal 9%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.058g 9%
Manganese 0.354mg 0.158mg 9%
Zinc 1.05mg 0.33mg 7%
Starch 15.67g 6%
Vitamin B5 0.555mg 0.352mg 4%
Choline 29.1mg 9mg 4%
Carbs 20.43g 9.2g 4%
Vitamin B6 0.203mg 0.165mg 3%
Vitamin A 22µg 0µg 2%
Copper 0.084mg 0.07mg 2%
Fiber 1.2g 1.8g 2%
Fructose 1.4g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin C 7.5mg 8mg 1%
Potassium 282mg 300mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 7.4g N/A
Magnesium 20mg 20mg 0%
Sugar 3.18g 1.6g N/A
Phosphorus 112mg 115mg 0%
Vitamin E 0.41mg 0.36mg 0%
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 0g 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 Celeriac
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
19%
Celeriac
Minerals Daily Need Coverage Score
49%
Submarine sandwich
20%
Celeriac

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 35)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.6)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Celeriac
Celeriac is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 475mg)
Which food is lower in Saturated fat?
Celeriac
Celeriac is lower in Saturated fat (difference - 3.475g)

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.