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  6. Submarine sandwich vs. Dried fruit

Submarine sandwich vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between submarine sandwich and dried fruit?

  • Submarine sandwich is richer in selenium, vitamin B1, and vitamin B2, yet dried fruit is richer in vitamin A, copper, vitamin E, potassium, and fiber.
  • Dried fruit's daily need coverage for vitamin A is 69% higher.
  • Submarine sandwich has 209 times more saturated fat than dried fruit. Submarine sandwich has 3.554g of saturated fat, while dried fruit has 0.017g.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Submarine sandwich vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +210.9%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +57.7%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +804.5%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +312.1%
Contains more IronIron +47%
Contains more CopperCopper +308.3%
Contains less SodiumSodium -98.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2186.7%
Contains more Vitamin B2Vitamin B2 +260.8%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B6Vitamin B6 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +45.2%
Contains more FolateFolate +560%
Contains more CholineCholine +109.4%
Contains more Vitamin AVitamin A +718.2%
Contains more Vitamin EVitamin E +956.1%
~equal in Vitamin B5 ~0.516mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Dried fruit DV% diff.
Selenium 19.9µg 2.2µg 32%
Copper 0.084mg 0.343mg 29%
Vitamin B1 0.343mg 0.015mg 27%
Vitamin E 0.41mg 4.33mg 26%
Potassium 282mg 1162mg 26%
Sodium 575mg 10mg 25%
Fiber 1.2g 7.3g 24%
Vitamin A 22µg 180µg 18%
Saturated fat 3.554g 0.017g 16%
Vitamin B2 0.267mg 0.074mg 15%
Fats 10.04g 0.51g 15%
Carbs 20.43g 62.64g 14%
Fructose 1.4g 12.47g 14%
Folate 66µg 10µg 14%
Protein 10.52g 3.39g 14%
Polyunsaturated fat 1.927g 0.074g 12%
Calcium 171mg 55mg 12%
Iron 1.81mg 2.66mg 11%
Vitamin B3 4.323mg 2.589mg 11%
Monounsaturated fat 3.716g 0.074g 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 7.5mg 1mg 7%
Zinc 1.05mg 0.39mg 6%
Phosphorus 112mg 71mg 6%
Starch 15.67g 0.35g 6%
Manganese 0.354mg 0.235mg 5%
Vitamin B6 0.203mg 0.143mg 5%
Choline 29.1mg 13.9mg 3%
Magnesium 20mg 32mg 3%
Calories 213kcal 241kcal 1%
Vitamin K 4.5µg 3.1µg 1%
Vitamin B5 0.555mg 0.516mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 55.34g N/A
Sugar 3.18g 53.44g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.016mg 0%
Threonine 0.331mg 0.073mg 0%
Isoleucine 0.431mg 0.063mg 0%
Leucine 0.752mg 0.105mg 0%
Lysine 0.491mg 0.083mg 0%
Methionine 0.21mg 0.015mg 0%
Phenylalanine 0.431mg 0.062mg 0%
Valine 0.501mg 0.078mg 0%
Histidine 0.301mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +210.3%
Contains more FatsFats +1868.6%
Contains more WaterWater +82.9%
Contains more CarbsCarbs +206.6%
~equal in Other ~2.57g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +4921.6%
Contains more Poly. FatPolyunsaturated fat +2504.1%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4377.1%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2589.4%
Contains more FructoseFructose +790.7%
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.