Submarine sandwich vs. Fortune cookie — In-Depth Nutrition Comparison
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A recap on differences between submarine sandwich and fortune cookie
- Fortune cookie has less selenium, calcium, vitamin B3, vitamin B6, vitamin B1, phosphorus, vitamin B2, and vitamin B12.
- Submarine sandwich covers your daily selenium needs 31% more than fortune cookie.
- Fortune cookie contains 22 times less vitamin B12 than submarine sandwich. Submarine sandwich contains 0.22µg of vitamin B12, while fortune cookie contains 0.01µg.
- Fortune cookie has less sodium.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cookies, fortune.
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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 MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +1325% |
| Contains more PotassiumPotassium | +587.8% |
| Contains more IronIron | +25.7% |
| Contains more CopperCopper | +40% |
| Contains more ZincZinc | +517.6% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +86.3% |
| Contains more SeleniumSelenium | +586.2% |
| Contains less SodiumSodium | -94.6% |
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 | +2100% |
| Contains more Vitamin EVitamin E | +1266.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +88.5% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +134.9% |
| Contains more Vitamin B5Vitamin B5 | +86.9% |
| Contains more Vitamin B6Vitamin B6 | +1461.5% |
| Contains more Vitamin B12Vitamin B12 | +2100% |
| Contains more Vitamin KVitamin K | +309.1% |
| Contains more CholineCholine | +385% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 2.9µg | 31% |
| Sodium | 575mg | 31mg | 24% |
| Carbs | 20.43g | 84g | 21% |
| Vitamin B3 | 4.323mg | 1.84mg | 16% |
| Calcium | 171mg | 12mg | 16% |
| Vitamin B6 | 0.203mg | 0.013mg | 15% |
| Saturated fat | 3.554g | 0.669g | 13% |
| Protein | 10.52g | 4.2g | 13% |
| Vitamin B1 | 0.343mg | 0.182mg | 13% |
| Phosphorus | 112mg | 35mg | 11% |
| Fats | 10.04g | 2.7g | 11% |
| Vitamin B2 | 0.267mg | 0.13mg | 11% |
| Polyunsaturated fat | 1.927g | 0.466g | 10% |
| Vitamin B12 | 0.22µg | 0.01µg | 9% |
| Calories | 213kcal | 378kcal | 8% |
| Zinc | 1.05mg | 0.17mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Cholesterol | 27mg | 2mg | 8% |
| Manganese | 0.354mg | 0.19mg | 7% |
| Potassium | 282mg | 41mg | 7% |
| Starch | 15.67g | 6% | |
| Monounsaturated fat | 3.716g | 1.345g | 6% |
| Iron | 1.81mg | 1.44mg | 5% |
| Vitamin B5 | 0.555mg | 0.297mg | 5% |
| Choline | 29.1mg | 6mg | 4% |
| Vitamin E | 0.41mg | 0.03mg | 3% |
| Magnesium | 20mg | 7mg | 3% |
| Vitamin K | 4.5µg | 1.1µg | 3% |
| Copper | 0.084mg | 0.06mg | 3% |
| Fiber | 1.2g | 1.6g | 2% |
| Vitamin A | 22µg | 1µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 82.4g | N/A |
| Sugar | 3.18g | 45.42g | N/A |
| Trans fat | 0.119g | N/A | |
| Folate | 66µg | 66µg | 0% |
| Tryptophan | 0.1mg | 0.061mg | 0% |
| Threonine | 0.331mg | 0.123mg | 0% |
| Isoleucine | 0.431mg | 0.165mg | 0% |
| Leucine | 0.752mg | 0.295mg | 0% |
| Lysine | 0.491mg | 0.157mg | 0% |
| Methionine | 0.21mg | 0.076mg | 0% |
| Phenylalanine | 0.431mg | 0.203mg | 0% |
| Valine | 0.501mg | 0.192mg | 0% |
| Histidine | 0.301mg | 0.088mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0.001g | 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:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +150.5% |
| Contains more FatsFats | +271.9% |
| Contains more WaterWater | +606.4% |
| Contains more OtherOther | +127.3% |
| Contains more CarbsCarbs | +311.2% |
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
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Mono. FatMonounsaturated fat | +176.3% |
| Contains more Poly. FatPolyunsaturated fat | +313.5% |
| Contains less Sat. FatSaturated fat | -81.2% |
