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.
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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 | +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.
| 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% |
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:
3.39 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
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
0.017 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
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:
0.35 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
24%
Minerals Daily Need Coverage Score
49%
44%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 50.26g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 31)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 3.537g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.