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  6. Submarine sandwich vs. Coconut milk

Submarine sandwich vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between submarine sandwich and coconut milk

  • Submarine sandwich has more vitamin B1, selenium, vitamin B3, vitamin B2, calcium, and vitamin B6, while coconut milk has more manganese and copper.
  • Coconut milk's daily need coverage for saturated fat is 88% higher.
  • The amount of sodium in coconut milk is lower.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Submarine sandwich vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +968.8%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +12%
Contains more SeleniumSelenium +221%
Contains more MagnesiumMagnesium +85%
Contains more CopperCopper +216.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +158.8%
~equal in Potassium ~263mg
~equal in Iron ~1.64mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +167.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +173.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1219.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +468.8%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +515.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +312.5%
Contains more CholineCholine +242.4%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Coconut milk DV% diff.
Saturated fat 3.554g 21.14g 80%
Vitamin B1 0.343mg 0.026mg 26%
Selenium 19.9µg 6.2µg 25%
Sodium 575mg 15mg 24%
Manganese 0.354mg 0.916mg 24%
Vitamin B3 4.323mg 0.76mg 22%
Fats 10.04g 23.84g 21%
Vitamin B2 0.267mg 0mg 21%
Copper 0.084mg 0.266mg 20%
Protein 10.52g 2.29g 16%
Calcium 171mg 16mg 16%
Folate 66µg 16µg 13%
Vitamin B6 0.203mg 0.033mg 13%
Polyunsaturated fat 1.927g 0.261g 11%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.555mg 0.183mg 7%
Monounsaturated fat 3.716g 1.014g 7%
Starch 15.67g 6%
Carbs 20.43g 5.54g 5%
Vitamin C 7.5mg 2.8mg 5%
Vitamin K 4.5µg 0.1µg 4%
Choline 29.1mg 8.5mg 4%
Fiber 1.2g 2.2g 4%
Magnesium 20mg 37mg 4%
Zinc 1.05mg 0.67mg 3%
Vitamin E 0.41mg 0.15mg 2%
Vitamin A 22µg 0µg 2%
Phosphorus 112mg 100mg 2%
Iron 1.81mg 1.64mg 2%
Fructose 1.4g 2%
Calories 213kcal 230kcal 1%
Potassium 282mg 263mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 3.34g N/A
Sugar 3.18g 3.34g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.027mg 0%
Threonine 0.331mg 0.083mg 0%
Isoleucine 0.431mg 0.09mg 0%
Leucine 0.752mg 0.17mg 0%
Lysine 0.491mg 0.101mg 0%
Methionine 0.21mg 0.043mg 0%
Phenylalanine 0.431mg 0.116mg 0%
Valine 0.501mg 0.139mg 0%
Histidine 0.301mg 0.053mg 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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +359.4%
Contains more CarbsCarbs +268.8%
Contains more OtherOther +252.1%
Contains more FatsFats +137.5%
Contains more WaterWater +19.7%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +266.5%
Contains more Poly. FatPolyunsaturated fat +638.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.