Submarine sandwich vs. Filo — In-Depth Nutrition Comparison
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Important differences between Submarine sandwich and Filo
- Submarine sandwich has more Calcium, Vitamin B6, Vitamin B12, Vitamin C, and Potassium, however, Filo has more Iron, Vitamin B1, and Selenium.
- Filo's daily need coverage for Iron is 18% more.
- Filo is lower in Cholesterol.
The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Phyllo dough.
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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
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Calcium
+1454.5%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+49.3%
Contains
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Potassium
+281.1%
Contains
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Zinc
+114.3%
Contains
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Iron
+77.3%
Contains
less
Sodium
-16%
Contains
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Copper
+20.2%
Contains
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Manganese
+34.5%
Contains
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Selenium
+17.1%
Contains
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Calcium
+1454.5%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+49.3%
Contains
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Potassium
+281.1%
Contains
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Zinc
+114.3%
Contains
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Iron
+77.3%
Contains
less
Sodium
-16%
Contains
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Copper
+20.2%
Contains
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Manganese
+34.5%
Contains
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Selenium
+17.1%
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
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Vitamin A
+∞%
Contains
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Vitamin E
+412.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+83.8%
Contains
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Vitamin B6
+576.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+80%
Contains
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Vitamin B1
+57.7%
Contains
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Vitamin B2
+27.7%
Contains
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Folate
+33.3%
Equal in Vitamin B3 - 4.073
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+412.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+83.8%
Contains
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Vitamin B6
+576.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+80%
Contains
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Vitamin B1
+57.7%
Contains
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Vitamin B2
+27.7%
Contains
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Folate
+33.3%
Equal in Vitamin B3 - 4.073
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+48.2%
Contains
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Fats
+67.3%
Contains
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Water
+73.3%
Contains
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Other
+47.1%
Contains
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Carbs
+157.5%
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Contains
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Protein
+48.2%
Contains
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Fats
+67.3%
Contains
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Water
+73.3%
Contains
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Other
+47.1%
Contains
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Carbs
+157.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+18%
Contains
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Polyunsaturated fat
+108.8%
Contains
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Saturated Fat
-58.6%
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Saturated Fat:
1.47 g
Monounsaturated Fat:
3.149 g
Polyunsaturated fat:
0.923 g
Contains
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Monounsaturated Fat
+18%
Contains
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Polyunsaturated fat
+108.8%
Contains
less
Saturated Fat
-58.6%
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 19.23g | 50.7g |
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| Protein | 10.52g | 7.1g |
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| Fats | 10.04g | 6g |
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| Carbs | 20.43g | 52.6g |
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| Calories | 213kcal | 299kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 3.18g | 0.18g |
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| Fiber | 1.2g | 1.9g |
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| Calcium | 171mg | 11mg |
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| Iron | 1.81mg | 3.21mg |
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| Magnesium | 20mg | 15mg |
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| Phosphorus | 112mg | 75mg |
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| Potassium | 282mg | 74mg |
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| Sodium | 575mg | 483mg |
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| Zinc | 1.05mg | 0.49mg |
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| Copper | 0.084mg | 0.101mg |
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| Manganese | 0.354mg | 0.476mg |
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| Selenium | 19.9µg | 23.3µg |
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| Vitamin A | 170IU | 0IU |
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| Vitamin A RAE | 22µg | 0µg |
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| Vitamin E | 0.41mg | 0.08mg |
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| Vitamin D | 7IU | 0IU |
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| Vitamin D | 0.2µg | 0µg |
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| Vitamin C | 7.5mg | 0mg |
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| Vitamin B1 | 0.343mg | 0.541mg |
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| Vitamin B2 | 0.267mg | 0.341mg |
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| Vitamin B3 | 4.323mg | 4.073mg |
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| Vitamin B5 | 0.555mg | 0.302mg |
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| Vitamin B6 | 0.203mg | 0.03mg |
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| Folate | 66µg | 88µg |
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| Vitamin B12 | 0.22µg | 0µg |
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| Vitamin K | 4.5µg | 2.5µg |
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| Tryptophan | 0.1mg | 0.088mg |
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| Threonine | 0.331mg | 0.194mg |
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| Isoleucine | 0.431mg | 0.246mg |
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| Leucine | 0.752mg | 0.49mg |
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| Lysine | 0.491mg | 0.158mg |
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| Methionine | 0.21mg | 0.126mg |
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| Phenylalanine | 0.431mg | 0.359mg |
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| Valine | 0.501mg | 0.286mg |
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| Histidine | 0.301mg | 0.159mg |
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| Cholesterol | 27mg | 0mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 3.554g | 1.47g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Monounsaturated Fat | 3.716g | 3.149g |
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| Polyunsaturated fat | 1.927g | 0.923g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
37%
32%
Minerals Daily Need Coverage Score
49%
47%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 2.084g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.