Submarine sandwich vs. Mackerel — In-Depth Nutrition Comparison
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Differences between submarine sandwich and mackerel
- Submarine sandwich has more folate and calcium, while mackerel has more vitamin B12, selenium, phosphorus, vitamin B6, magnesium, and vitamin B3.
- Mackerel's daily need coverage for vitamin B12 is 783% higher.
- Mackerel contains 33 times less folate than submarine sandwich. Submarine sandwich contains 66µg of folate, while mackerel contains 2µg.
- The amount of sodium in mackerel is lower.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, mackerel, Atlantic, cooked, dry heat.
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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 | +1040% |
| Contains more IronIron | +15.3% |
| Contains more ZincZinc | +11.7% |
| Contains more ManganeseManganese | +1670% |
| Contains more MagnesiumMagnesium | +385% |
| Contains more PotassiumPotassium | +42.2% |
| Contains more CopperCopper | +11.9% |
| Contains more PhosphorusPhosphorus | +148.2% |
| Contains less SodiumSodium | -85.6% |
| Contains more SeleniumSelenium | +159.3% |
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 | +1775% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +115.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +145.5% |
| Contains more Vitamin B2Vitamin B2 | +54.3% |
| Contains more Vitamin B3Vitamin B3 | +58.5% |
| Contains more Vitamin B5Vitamin B5 | +78.4% |
| Contains more Vitamin B6Vitamin B6 | +126.6% |
| Contains more Vitamin B12Vitamin B12 | +8536.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 19µg | 783% |
| Selenium | 19.9µg | 51.6µg | 58% |
| Protein | 10.52g | 23.85g | 27% |
| Phosphorus | 112mg | 278mg | 24% |
| Sodium | 575mg | 83mg | 21% |
| Vitamin B6 | 0.203mg | 0.46mg | 20% |
| Magnesium | 20mg | 97mg | 18% |
| Cholesterol | 27mg | 75mg | 16% |
| Folate | 66µg | 2µg | 16% |
| Calcium | 171mg | 15mg | 16% |
| Vitamin B3 | 4.323mg | 6.85mg | 16% |
| Polyunsaturated fat | 1.927g | 4.3g | 16% |
| Vitamin B1 | 0.343mg | 0.159mg | 15% |
| Manganese | 0.354mg | 0.02mg | 15% |
| Fats | 10.04g | 17.81g | 12% |
| Vitamin B2 | 0.267mg | 0.412mg | 11% |
| Vitamin B5 | 0.555mg | 0.99mg | 9% |
| Monounsaturated fat | 3.716g | 7.006g | 8% |
| Vitamin C | 7.5mg | 0.4mg | 8% |
| Carbs | 20.43g | 0g | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Fiber | 1.2g | 0g | 5% |
| Vitamin A | 22µg | 54µg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Potassium | 282mg | 401mg | 4% |
| Vitamin E | 0.41mg | 3% | |
| Saturated fat | 3.554g | 4.176g | 3% |
| Iron | 1.81mg | 1.57mg | 3% |
| Fructose | 1.4g | 2% | |
| Calories | 213kcal | 262kcal | 2% |
| Vitamin D | 0.2µg | 1% | |
| Zinc | 1.05mg | 0.94mg | 1% |
| Copper | 0.084mg | 0.094mg | 1% |
| Vitamin D | 7IU | 1% | |
| Net carbs | 19.23g | 0g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.267mg | 0% |
| Threonine | 0.331mg | 1.045mg | 0% |
| Isoleucine | 0.431mg | 1.099mg | 0% |
| Leucine | 0.752mg | 1.938mg | 0% |
| Lysine | 0.491mg | 2.19mg | 0% |
| Methionine | 0.21mg | 0.706mg | 0% |
| Phenylalanine | 0.431mg | 0.931mg | 0% |
| Valine | 0.501mg | 1.228mg | 0% |
| Histidine | 0.301mg | 0.702mg | 0% |
| Omega-3 - EPA | 0.001g | 0.504g | N/A |
| Omega-3 - DHA | 0.002g | 0.699g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 0.106g | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +126.7% |
| Contains more FatsFats | +77.4% |
| Contains more OtherOther | +102.8% |
~equal in
Water
~53.27g
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
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -14.9% |
| Contains more Mono. FatMonounsaturated fat | +88.5% |
| Contains more Poly. FatPolyunsaturated fat | +123.1% |
