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  6. Submarine sandwich vs. Chard raw

Submarine sandwich vs. Chard raw — In-Depth Nutrition Comparison

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Differences between submarine sandwich and chard raw

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, and vitamin B2, while chard raw has more vitamin K, vitamin A, vitamin C, and magnesium.
  • Chard raw's daily need coverage for vitamin K is 688% higher.
  • Chard raw contains 118 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while chard raw contains 0.03g.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Chard, swiss, raw.

Infographic

Submarine sandwich vs Chard raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +235.3%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +143.5%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +34.4%
Contains more CopperCopper +113.1%
Contains less SodiumSodium -63%
~equal in Iron ~1.8mg
~equal in Manganese ~0.366mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +757.5%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin B3Vitamin B3 +980.8%
Contains more Vitamin B5Vitamin B5 +222.7%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +371.4%
Contains more CholineCholine +61.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +1290.9%
Contains more Vitamin EVitamin E +361%
Contains more Vitamin KVitamin K +18344.4%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Chard raw DV% diff.
Vitamin K 4.5µg 830µg 688%
Selenium 19.9µg 0.9µg 35%
Vitamin A 22µg 306µg 32%
Vitamin B3 4.323mg 0.4mg 25%
Vitamin B1 0.343mg 0.04mg 25%
Vitamin C 7.5mg 30mg 25%
Protein 10.52g 1.8g 17%
Sodium 575mg 213mg 16%
Saturated fat 3.554g 0.03g 16%
Magnesium 20mg 81mg 15%
Fats 10.04g 0.2g 15%
Vitamin B2 0.267mg 0.09mg 14%
Folate 66µg 14µg 13%
Calcium 171mg 51mg 12%
Polyunsaturated fat 1.927g 0.07g 12%
Copper 0.084mg 0.179mg 11%
Vitamin E 0.41mg 1.89mg 10%
Calories 213kcal 19kcal 10%
Phosphorus 112mg 46mg 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.04g 9%
Vitamin B5 0.555mg 0.172mg 8%
Vitamin B6 0.203mg 0.099mg 8%
Starch 15.67g 6%
Zinc 1.05mg 0.36mg 6%
Carbs 20.43g 3.74g 6%
Potassium 282mg 379mg 3%
Choline 29.1mg 18mg 2%
Fiber 1.2g 1.6g 2%
Fructose 1.4g 2%
Manganese 0.354mg 0.366mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 2.14g N/A
Iron 1.81mg 1.8mg 0%
Sugar 3.18g 1.1g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.017mg 0%
Threonine 0.331mg 0.083mg 0%
Isoleucine 0.431mg 0.147mg 0%
Leucine 0.752mg 0.13mg 0%
Lysine 0.491mg 0.099mg 0%
Methionine 0.21mg 0.019mg 0%
Phenylalanine 0.431mg 0.11mg 0%
Valine 0.501mg 0.11mg 0%
Histidine 0.301mg 0.036mg 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

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +484.4%
Contains more FatsFats +4920%
Contains more CarbsCarbs +446.3%
Contains more OtherOther +56.3%
Contains more WaterWater +64%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +9190%
Contains more Poly. FatPolyunsaturated fat +2652.9%
Contains less Sat. FatSaturated fat -99.2%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.