Submarine sandwich vs. Macaroon — In-Depth Nutrition Comparison
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Summary of differences between submarine sandwich and macaroon
- Submarine sandwich has more vitamin B1, vitamin B3, selenium, calcium, vitamin B2, and folate; however, macaroon is higher in copper and fiber.
- Macaroon covers your daily need for saturated fat, 83% more than submarine sandwich.
- Submarine sandwich has 34 times more calcium than macaroon. While submarine sandwich has 171mg of calcium, macaroon has only 5mg.
- Macaroon has less sodium.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cookies, coconut macaroon.
Infographic
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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.
| Contains more CalciumCalcium | +3320% |
| Contains more PotassiumPotassium | +129.3% |
| Contains more IronIron | +120.7% |
| Contains more ZincZinc | +43.8% |
| Contains more PhosphorusPhosphorus | +64.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +192.6% |
| Contains more MagnesiumMagnesium | +45% |
| Contains more CopperCopper | +220.2% |
| Contains less SodiumSodium | -58.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +115.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1615% |
| Contains more Vitamin B2Vitamin B2 | +345% |
| Contains more Vitamin B3Vitamin B3 | +1865% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +111.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +309.1% |
| Contains more FolateFolate | +2100% |
| Contains more CholineCholine | +219.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 3.554g | 20.099g | 75% |
| Vitamin B1 | 0.343mg | 0.02mg | 27% |
| Vitamin B3 | 4.323mg | 0.22mg | 26% |
| Selenium | 19.9µg | 6.8µg | 24% |
| Copper | 0.084mg | 0.269mg | 21% |
| Fats | 10.04g | 22.55g | 19% |
| Calcium | 171mg | 5mg | 17% |
| Folate | 66µg | 3µg | 16% |
| Vitamin B2 | 0.267mg | 0.06mg | 16% |
| Fiber | 1.2g | 5.1g | 16% |
| Sodium | 575mg | 241mg | 15% |
| Manganese | 0.354mg | 15% | |
| Protein | 10.52g | 3.02g | 15% |
| Carbs | 20.43g | 61.22g | 14% |
| Iron | 1.81mg | 0.82mg | 12% |
| Calories | 213kcal | 460kcal | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B6 | 0.203mg | 0.096mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Polyunsaturated fat | 1.927g | 0.81g | 7% |
| Phosphorus | 112mg | 68mg | 6% |
| Starch | 15.67g | 6% | |
| Potassium | 282mg | 123mg | 5% |
| Monounsaturated fat | 3.716g | 1.61g | 5% |
| Choline | 29.1mg | 9.1mg | 4% |
| Zinc | 1.05mg | 0.73mg | 3% |
| Vitamin K | 4.5µg | 1.1µg | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Magnesium | 20mg | 29mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin E | 0.41mg | 0.19mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 56.12g | N/A |
| Sugar | 3.18g | 45.16g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
3.02 g
Fats:
22.55 g
Carbs:
61.22 g
Water:
11.5 g
Other:
1.71 g
| Contains more ProteinProtein | +248.3% |
| Contains more WaterWater | +391.4% |
| Contains more OtherOther | +46.2% |
| Contains more FatsFats | +124.6% |
| Contains more CarbsCarbs | +199.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
20.099 g
Monounsaturated fat:
Mono. Fat
1.61 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +130.8% |
| Contains more Poly. FatPolyunsaturated fat | +137.9% |
