Submarine sandwich vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and chinese broccoli

Submarine sandwich has more selenium, vitamin B3, vitamin B1, iron, and vitamin B6; however, chinese broccoli is higher in vitamin K, vitamin A, and vitamin C.
Chinese broccoli covers your daily need for vitamin K, 67% more than submarine sandwich.
Submarine sandwich has 82 times more sodium than chinese broccoli. While submarine sandwich has 575mg of sodium, chinese broccoli has only 7mg.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Broccoli, chinese, cooked.

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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.

Submarine sandwich

Chinese broccoli

Contains more CalciumCalcium	+71%
Contains more IronIron	+223.2%
Contains more CopperCopper	+37.7%
Contains more ZincZinc	+169.2%
Contains more PhosphorusPhosphorus	+173.2%
Contains more ManganeseManganese	+34.1%
Contains more SeleniumSelenium	+1430.8%

Contains less SodiumSodium

-98.8%

~equal in Magnesium ~18mg

~equal in Potassium ~261mg

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.

Submarine sandwich

Chinese broccoli

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+261.1%
Contains more Vitamin B2Vitamin B2	+82.9%
Contains more Vitamin B3Vitamin B3	+889.2%
Contains more Vitamin B5Vitamin B5	+249.1%
Contains more Vitamin B6Vitamin B6	+190%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+15%

Contains more Vitamin CVitamin C	+276%
Contains more Vitamin AVitamin A	+272.7%
Contains more Vitamin EVitamin E	+17.1%
Contains more Vitamin KVitamin K	+1784.4%
Contains more FolateFolate	+50%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	4.5µg	84.8µg	67%
Selenium	19.9µg	1.3µg	34%
Sodium	575mg	7mg	25%
Vitamin B3	4.323mg	0.437mg	24%
Vitamin C	7.5mg	28.2mg	23%
Vitamin B1	0.343mg	0.095mg	21%
Protein	10.52g	1.14g	19%
Saturated fat	3.554g	0.11g	16%
Iron	1.81mg	0.56mg	16%
Fats	10.04g	0.72g	14%
Polyunsaturated fat	1.927g	0.33g	11%
Calories	213kcal	22kcal	10%
Phosphorus	112mg	41mg	10%
Vitamin B6	0.203mg	0.07mg	10%
Monounsaturated fat	3.716g	0.05g	9%
Cholesterol	27mg	0mg	9%
Vitamin B2	0.267mg	0.146mg	9%
Vitamin B12	0.22µg	0µg	9%
Vitamin B5	0.555mg	0.159mg	8%
Folate	66µg	99µg	8%
Vitamin A	22µg	82µg	7%
Calcium	171mg	100mg	7%
Starch	15.67g		6%
Zinc	1.05mg	0.39mg	6%
Carbs	20.43g	3.81g	6%
Fiber	1.2g	2.5g	5%
Manganese	0.354mg	0.264mg	4%
Copper	0.084mg	0.061mg	3%
Fructose	1.4g		2%
Vitamin D	7IU	0IU	1%
Potassium	282mg	261mg	1%
Vitamin D	0.2µg	0µg	1%
Choline	29.1mg	25.3mg	1%
Net carbs	19.23g	1.31g	N/A
Magnesium	20mg	18mg	0%
Sugar	3.18g	0.84g	N/A
Vitamin E	0.41mg	0.48mg	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