Submarine sandwich vs. Dates — In-Depth Nutrition Comparison
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Differences between submarine sandwich and dates
- Submarine sandwich has more selenium, vitamin B1, vitamin B3, vitamin B2, calcium, and folate, while dates have more fiber and copper.
- Submarine sandwich's daily need coverage for selenium is 31% higher.
- Dates contain 288 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while dates contain 2mg.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Dates, deglet noor.
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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 | +338.5% |
| Contains more IronIron | +77.5% |
| Contains more ZincZinc | +262.1% |
| Contains more PhosphorusPhosphorus | +80.6% |
| Contains more ManganeseManganese | +35.1% |
| Contains more SeleniumSelenium | +563.3% |
| Contains more MagnesiumMagnesium | +115% |
| Contains more PotassiumPotassium | +132.6% |
| Contains more CopperCopper | +145.2% |
| Contains less SodiumSodium | -99.7% |
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 | +1775% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +720% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +559.6% |
| Contains more Vitamin B2Vitamin B2 | +304.5% |
| Contains more Vitamin B3Vitamin B3 | +239.3% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +247.4% |
| Contains more CholineCholine | +361.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 3µg | 31% |
| Fiber | 1.2g | 8g | 27% |
| Sodium | 575mg | 2mg | 25% |
| Vitamin B1 | 0.343mg | 0.052mg | 24% |
| Fructose | 1.4g | 19.56g | 23% |
| Vitamin B3 | 4.323mg | 1.274mg | 19% |
| Carbs | 20.43g | 75.03g | 18% |
| Protein | 10.52g | 2.45g | 16% |
| Saturated fat | 3.554g | 0.032g | 16% |
| Vitamin B2 | 0.267mg | 0.066mg | 15% |
| Fats | 10.04g | 0.39g | 15% |
| Copper | 0.084mg | 0.206mg | 14% |
| Calcium | 171mg | 39mg | 13% |
| Polyunsaturated fat | 1.927g | 0.019g | 13% |
| Folate | 66µg | 19µg | 12% |
| Potassium | 282mg | 656mg | 11% |
| Iron | 1.81mg | 1.02mg | 10% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.036g | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin C | 7.5mg | 0.4mg | 8% |
| Phosphorus | 112mg | 62mg | 7% |
| Zinc | 1.05mg | 0.29mg | 7% |
| Starch | 15.67g | 6% | |
| Magnesium | 20mg | 43mg | 5% |
| Choline | 29.1mg | 6.3mg | 4% |
| Manganese | 0.354mg | 0.262mg | 4% |
| Calories | 213kcal | 282kcal | 3% |
| Vitamin B6 | 0.203mg | 0.165mg | 3% |
| Vitamin E | 0.41mg | 0.05mg | 2% |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin K | 4.5µg | 2.7µg | 2% |
| Vitamin B5 | 0.555mg | 0.589mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 67.03g | N/A |
| Sugar | 3.18g | 63.35g | N/A |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.012mg | 0% |
| Threonine | 0.331mg | 0.043mg | 0% |
| Isoleucine | 0.431mg | 0.049mg | 0% |
| Leucine | 0.752mg | 0.084mg | 0% |
| Lysine | 0.491mg | 0.066mg | 0% |
| Methionine | 0.21mg | 0.022mg | 0% |
| Phenylalanine | 0.431mg | 0.05mg | 0% |
| Valine | 0.501mg | 0.071mg | 0% |
| Histidine | 0.301mg | 0.032mg | 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 | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | 0g | 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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +329.4% |
| Contains more FatsFats | +2474.4% |
| Contains more WaterWater | +175.3% |
| Contains more OtherOther | +56.3% |
| Contains more CarbsCarbs | +267.3% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +10222.2% |
| Contains more Poly. FatPolyunsaturated fat | +10042.1% |
| Contains less Sat. FatSaturated fat | -99.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +291.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1515.4% |
| Contains more FructoseFructose | +1297.1% |
~equal in
Galactose
~0g
