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  6. Submarine sandwich vs. Cocoa solids

Submarine sandwich vs. Cocoa solids — In-Depth Nutrition Comparison

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How are submarine sandwich and cocoa solids different?

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium than submarine sandwich.
  • Daily need coverage for copper for cocoa solids is 412% higher.
  • Submarine sandwich contains 27 times more sodium than cocoa solids. While submarine sandwich contains 575mg of sodium, cocoa solids contain only 21mg.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cocoa, dry powder, unsweetened are the varieties used in this article.

Infographic

Submarine sandwich vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +33.6%
Contains more SeleniumSelenium +39.2%
Contains more MagnesiumMagnesium +2395%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +665.7%
Contains more CopperCopper +4409.5%
Contains more ZincZinc +548.6%
Contains more PhosphorusPhosphorus +555.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +983.9%

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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +339.7%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +118.5%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +106.3%
Contains more CholineCholine +142.5%
~equal in Vitamin B2 ~0.241mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Cocoa solids DV% diff.
Copper 0.084mg 3.788mg 412%
Iron 1.81mg 13.86mg 151%
Manganese 0.354mg 3.837mg 151%
Fiber 1.2g 37g 143%
Magnesium 20mg 499mg 114%
Phosphorus 112mg 734mg 89%
Caffeine 0mg 230mg 58%
Zinc 1.05mg 6.81mg 52%
Potassium 282mg 1524mg 37%
Sodium 575mg 21mg 24%
Vitamin B1 0.343mg 0.078mg 22%
Saturated fat 3.554g 8.07g 21%
Protein 10.52g 19.6g 18%
Vitamin B3 4.323mg 2.185mg 13%
Carbs 20.43g 57.9g 12%
Polyunsaturated fat 1.927g 0.44g 10%
Selenium 19.9µg 14.3µg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Folate 66µg 32µg 9%
Vitamin C 7.5mg 0mg 8%
Vitamin B6 0.203mg 0.118mg 7%
Vitamin B5 0.555mg 0.254mg 6%
Fats 10.04g 13.7g 6%
Starch 15.67g 6%
Calcium 171mg 128mg 4%
Choline 29.1mg 12mg 3%
Monounsaturated fat 3.716g 4.57g 2%
Vitamin E 0.41mg 0.1mg 2%
Vitamin A 22µg 0µg 2%
Vitamin B2 0.267mg 0.241mg 2%
Fructose 1.4g 2%
Vitamin K 4.5µg 2.5µg 2%
Calories 213kcal 228kcal 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 20.9g N/A
Sugar 3.18g 1.75g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.293mg 0%
Threonine 0.331mg 0.776mg 0%
Isoleucine 0.431mg 0.76mg 0%
Leucine 0.752mg 1.189mg 0%
Lysine 0.491mg 0.983mg 0%
Methionine 0.21mg 0.202mg 0%
Phenylalanine 0.431mg 0.941mg 0%
Valine 0.501mg 1.177mg 0%
Histidine 0.301mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +1783.7%
Contains more ProteinProtein +86.3%
Contains more FatsFats +36.5%
Contains more CarbsCarbs +183.4%
Contains more OtherOther +132%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +338%
Contains more Mono. FatMonounsaturated fat +23%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.