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  6. Submarine sandwich vs. Plantain raw

Submarine sandwich vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between submarine sandwich and plantain raw

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, calcium, vitamin B2, and iron, while plantain raw has more vitamin A and vitamin C.
  • Submarine sandwich's daily need coverage for selenium is 33% higher.
  • Plantain raw contains 144 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while plantain raw contains 4mg.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Plantains, raw.

Infographic

Submarine sandwich vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +5600%
Contains more IronIron +201.7%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +229.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1226.7%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +77%
Contains less SodiumSodium -99.3%
~equal in Copper ~0.081mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +192.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +559.6%
Contains more Vitamin B2Vitamin B2 +394.4%
Contains more Vitamin B3Vitamin B3 +530.2%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +200%
Contains more CholineCholine +115.6%
Contains more Vitamin CVitamin C +145.3%
Contains more Vitamin AVitamin A +154.5%
Contains more Vitamin B6Vitamin B6 +47.3%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Plantain raw DV% diff.
Selenium 19.9µg 1.5µg 33%
Sodium 575mg 4mg 25%
Vitamin B1 0.343mg 0.052mg 24%
Vitamin B3 4.323mg 0.686mg 23%
Protein 10.52g 1.3g 18%
Calcium 171mg 3mg 17%
Vitamin B2 0.267mg 0.054mg 16%
Saturated fat 3.554g 0.143g 16%
Manganese 0.354mg 15%
Iron 1.81mg 0.6mg 15%
Fats 10.04g 0.37g 15%
Vitamin C 7.5mg 18.4mg 12%
Polyunsaturated fat 1.927g 0.069g 12%
Folate 66µg 22µg 11%
Phosphorus 112mg 34mg 11%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.032g 9%
Zinc 1.05mg 0.14mg 8%
Vitamin B6 0.203mg 0.299mg 7%
Potassium 282mg 499mg 6%
Vitamin B5 0.555mg 0.26mg 6%
Starch 15.67g 6%
Calories 213kcal 122kcal 5%
Vitamin A 22µg 56µg 4%
Carbs 20.43g 31.89g 4%
Fiber 1.2g 2.3g 4%
Magnesium 20mg 37mg 4%
Choline 29.1mg 13.5mg 3%
Vitamin K 4.5µg 0.7µg 3%
Vitamin E 0.41mg 0.14mg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 29.59g N/A
Sugar 3.18g 15g N/A
Copper 0.084mg 0.081mg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.015mg 0%
Threonine 0.331mg 0.034mg 0%
Isoleucine 0.431mg 0.036mg 0%
Leucine 0.752mg 0.059mg 0%
Lysine 0.491mg 0.06mg 0%
Methionine 0.21mg 0.017mg 0%
Phenylalanine 0.431mg 0.044mg 0%
Valine 0.501mg 0.046mg 0%
Histidine 0.301mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +709.2%
Contains more FatsFats +2613.5%
Contains more OtherOther +115.5%
Contains more CarbsCarbs +56.1%
Contains more WaterWater +15.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +11512.5%
Contains more Poly. FatPolyunsaturated fat +2692.8%
Contains less Sat. FatSaturated fat -96%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.