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  6. Submarine sandwich vs. Figs

Submarine sandwich vs. Figs — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and figs

  • Figs have less selenium, vitamin B3, vitamin B1, iron, vitamin B2, folate, phosphorus, and calcium than submarine sandwich.
  • Submarine sandwich covers your daily need for selenium, 36% more than figs.
  • Submarine sandwich has 575 times more sodium than figs. While submarine sandwich has 575mg of sodium, figs have only 1mg.

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

Infographic

Submarine sandwich vs Figs 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%
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +388.6%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +389.2%
Contains more CopperCopper +20%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +176.6%
Contains more SeleniumSelenium +9850%
Contains less SodiumSodium -99.8%

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%
Figs
Figs
0
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +471.7%
Contains more Vitamin B2Vitamin B2 +434%
Contains more Vitamin B3Vitamin B3 +980.8%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +519.1%
~equal in Vitamin K ~4.7µg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Figs DV% diff.
Selenium 19.9µg 0.2µg 36%
Sodium 575mg 1mg 25%
Vitamin B3 4.323mg 0.4mg 25%
Vitamin B1 0.343mg 0.06mg 24%
Protein 10.52g 0.75g 20%
Iron 1.81mg 0.37mg 18%
Vitamin B2 0.267mg 0.05mg 17%
Saturated fat 3.554g 0.06g 16%
Fats 10.04g 0.3g 15%
Folate 66µg 6µg 15%
Phosphorus 112mg 14mg 14%
Calcium 171mg 35mg 14%
Polyunsaturated fat 1.927g 0.144g 12%
Manganese 0.354mg 0.128mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.066g 9%
Zinc 1.05mg 0.15mg 8%
Calories 213kcal 74kcal 7%
Vitamin B6 0.203mg 0.113mg 7%
Fiber 1.2g 2.9g 7%
Starch 15.67g 6%
Vitamin C 7.5mg 2mg 6%
Vitamin B5 0.555mg 0.3mg 5%
Choline 29.1mg 4.7mg 4%
Vitamin E 0.41mg 0.11mg 2%
Vitamin A 22µg 7µg 2%
Copper 0.084mg 0.07mg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Magnesium 20mg 17mg 1%
Potassium 282mg 232mg 1%
Vitamin D 0.2µg 0µg 1%
Carbs 20.43g 19.18g 0%
Net carbs 19.23g 16.28g N/A
Sugar 3.18g 16.26g N/A
Vitamin K 4.5µg 4.7µg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.006mg 0%
Threonine 0.331mg 0.024mg 0%
Isoleucine 0.431mg 0.023mg 0%
Leucine 0.752mg 0.033mg 0%
Lysine 0.491mg 0.03mg 0%
Methionine 0.21mg 0.006mg 0%
Phenylalanine 0.431mg 0.018mg 0%
Valine 0.501mg 0.028mg 0%
Histidine 0.301mg 0.011mg 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
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +1302.7%
Contains more FatsFats +3246.7%
Contains more OtherOther +278.8%
Contains more WaterWater +40%
~equal in Carbs ~19.18g

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +5530.3%
Contains more Poly. FatPolyunsaturated fat +1238.2%
Contains less Sat. FatSaturated fat -98.3%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.