Submarine sandwich vs. Coconut — In-Depth Nutrition Comparison

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How are submarine sandwich and coconut different?

Submarine sandwich is richer in vitamin B3, vitamin B1, vitamin B2, selenium, and calcium, while coconut is higher in manganese, copper, and fiber.
Coconut covers your daily need for saturated fat, 131% more than submarine sandwich.
Submarine sandwich contains 29 times more sodium than coconut. Submarine sandwich contains 575mg of sodium, while coconut contains 20mg.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Nuts, coconut meat, raw types were used in this article.

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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

Coconut

Contains more CalciumCalcium	+1121.4%
Contains more SeleniumSelenium	+97%

Contains more MagnesiumMagnesium	+60%
Contains more PotassiumPotassium	+26.2%
Contains more IronIron	+34.3%
Contains more CopperCopper	+417.9%
Contains less SodiumSodium	-96.5%
Contains more ManganeseManganese	+323.7%

~equal in Zinc ~1.1mg

~equal in Phosphorus ~113mg

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

Coconut

Contains more Vitamin CVitamin C	+127.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+70.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+419.7%
Contains more Vitamin B2Vitamin B2	+1235%
Contains more Vitamin B3Vitamin B3	+700.6%
Contains more Vitamin B5Vitamin B5	+85%
Contains more Vitamin B6Vitamin B6	+275.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2150%
Contains more FolateFolate	+153.8%
Contains more CholineCholine	+140.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	3.554g	29.698g	119%
Manganese	0.354mg	1.5mg	50%
Copper	0.084mg	0.435mg	39%
Fats	10.04g	33.49g	36%
Fiber	1.2g	9g	31%
Vitamin B3	4.323mg	0.54mg	24%
Sodium	575mg	20mg	24%
Vitamin B1	0.343mg	0.066mg	23%
Vitamin B2	0.267mg	0.02mg	19%
Selenium	19.9µg	10.1µg	18%
Calcium	171mg	14mg	16%
Protein	10.52g	3.33g	14%
Vitamin B6	0.203mg	0.054mg	11%
Folate	66µg	26µg	10%
Polyunsaturated fat	1.927g	0.366g	10%
Vitamin B12	0.22µg	0µg	9%
Cholesterol	27mg	0mg	9%
Iron	1.81mg	2.43mg	8%
Calories	213kcal	354kcal	7%
Monounsaturated fat	3.716g	1.425g	6%
Starch	15.67g		6%
Vitamin B5	0.555mg	0.3mg	5%
Vitamin C	7.5mg	3.3mg	5%
Vitamin K	4.5µg	0.2µg	4%
Magnesium	20mg	32mg	3%
Choline	29.1mg	12.1mg	3%
Carbs	20.43g	15.23g	2%
Vitamin A	22µg	0µg	2%
Fructose	1.4g		2%
Potassium	282mg	356mg	2%
Vitamin D	7IU	0IU	1%
Vitamin D	0.2µg	0µg	1%
Vitamin E	0.41mg	0.24mg	1%
Net carbs	19.23g	6.23g	N/A
Sugar	3.18g	6.23g	N/A
Zinc	1.05mg	1.1mg	0%
Phosphorus	112mg	113mg	0%
Trans fat	0.119g		N/A
Tryptophan	0.1mg	0.039mg	0%
Threonine	0.331mg	0.121mg	0%
Isoleucine	0.431mg	0.131mg	0%
Leucine	0.752mg	0.247mg	0%
Lysine	0.491mg	0.147mg	0%
Methionine	0.21mg	0.062mg	0%
Phenylalanine	0.431mg	0.169mg	0%
Valine	0.501mg	0.202mg	0%
Histidine	0.301mg	0.077mg	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