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  6. Submarine sandwich vs. Chocolate chip cookie

Submarine sandwich vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and chocolate chip cookie

  • Submarine sandwich has more vitamin B3, selenium, calcium, vitamin B1, and vitamin B6; however, chocolate chip cookie has more copper and manganese.
  • Chocolate chip cookie's daily need coverage for saturated fat is 53% more.
  • Submarine sandwich has 5 times more calcium than chocolate chip cookie. Submarine sandwich has 171mg of calcium, while chocolate chip cookie has 38mg.
  • Chocolate chip cookie is lower in sodium.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Submarine sandwich vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +27.6%
Contains more ZincZinc +11.7%
Contains more PhosphorusPhosphorus +12%
Contains more SeleniumSelenium +77.7%
Contains more MagnesiumMagnesium +175%
Contains more IronIron +37%
Contains more CopperCopper +359.5%
Contains less SodiumSodium -40.7%
Contains more ManganeseManganese +87.3%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +86.4%
Contains more Vitamin B2Vitamin B2 +50.8%
Contains more Vitamin B3Vitamin B3 +216.7%
Contains more Vitamin B5Vitamin B5 +114.3%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin B12Vitamin B12 +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +531.8%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Chocolate chip cookie DV% diff.
Saturated fat 3.554g 14.071g 48%
Copper 0.084mg 0.386mg 34%
Fats 10.04g 28.4g 28%
Vitamin B3 4.323mg 1.365mg 18%
Polyunsaturated fat 1.927g 4.541g 17%
Selenium 19.9µg 11.2µg 16%
Calories 213kcal 488kcal 14%
Cholesterol 27mg 70mg 14%
Carbs 20.43g 58.2g 13%
Calcium 171mg 38mg 13%
Vitamin B1 0.343mg 0.184mg 13%
Manganese 0.354mg 0.663mg 13%
Vitamin A 22µg 139µg 13%
Monounsaturated fat 3.716g 8.241g 11%
Sodium 575mg 341mg 10%
Protein 10.52g 5.7g 10%
Vitamin B6 0.203mg 0.084mg 9%
Vitamin C 7.5mg 0.2mg 8%
Iron 1.81mg 2.48mg 8%
Folate 66µg 33µg 8%
Magnesium 20mg 55mg 8%
Vitamin B2 0.267mg 0.177mg 7%
Starch 15.67g 6%
Vitamin B5 0.555mg 0.259mg 6%
Vitamin B12 0.22µg 0.08µg 6%
Fiber 1.2g 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Phosphorus 112mg 100mg 2%
Potassium 282mg 221mg 2%
Zinc 1.05mg 0.94mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 58.2g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.072mg 0%
Threonine 0.331mg 0.191mg 0%
Isoleucine 0.431mg 0.224mg 0%
Leucine 0.752mg 0.391mg 0%
Lysine 0.491mg 0.214mg 0%
Methionine 0.21mg 0.106mg 0%
Phenylalanine 0.431mg 0.27mg 0%
Valine 0.501mg 0.279mg 0%
Histidine 0.301mg 0.123mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0.003g 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

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +84.6%
Contains more WaterWater +891.4%
Contains more OtherOther +25%
Contains more FatsFats +182.9%
Contains more CarbsCarbs +184.9%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +121.8%
Contains more Poly. FatPolyunsaturated fat +135.7%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.