Submarine sandwich vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between submarine sandwich and graham cracker?
- Submarine sandwich is higher in selenium, calcium, and vitamin B12, yet graham cracker is higher in manganese, iron, phosphorus, copper, and fiber.
- Graham cracker's daily need coverage for manganese is 29% more.
- The amount of cholesterol in graham cracker is lower.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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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 | +122.1% |
| Contains more PotassiumPotassium | +65.9% |
| Contains more SeleniumSelenium | +215.9% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more IronIron | +108.8% |
| Contains more CopperCopper | +102.4% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains less SodiumSodium | -20.2% |
| Contains more ManganeseManganese | +187.9% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +30.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +393.2% |
| Contains more Vitamin EVitamin E | +268.3% |
| Contains more Vitamin B2Vitamin B2 | +18.7% |
| Contains more Vitamin KVitamin K | +217.8% |
| Contains more FolateFolate | +37.9% |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +57.2% |
| Contains more WaterWater | +1567% |
| Contains more OtherOther | +50.6% |
| Contains more CarbsCarbs | +280.1% |
~equal in
Fats
~10.6g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +48.1% |
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Poly. FatPolyunsaturated fat | +179.6% |
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:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +18.3% |
| Contains more FructoseFructose | +41.4% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +197.1% |
| Contains more SucroseSucrose | +∞% |
~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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.354mg | 1.019mg | 29% |
| Selenium | 19.9µg | 6.3µg | 25% |
| Iron | 1.81mg | 3.78mg | 25% |
| Polyunsaturated fat | 1.927g | 5.388g | 23% |
| Carbs | 20.43g | 77.66g | 19% |
| Starch | 15.67g | 46.56g | 13% |
| Calories | 213kcal | 430kcal | 11% |
| Phosphorus | 112mg | 185mg | 10% |
| Copper | 0.084mg | 0.17mg | 10% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Saturated fat | 3.554g | 1.633g | 9% |
| Calcium | 171mg | 77mg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Fiber | 1.2g | 3.4g | 9% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Protein | 10.52g | 6.69g | 8% |
| Vitamin K | 4.5µg | 14.3µg | 8% |
| Vitamin B1 | 0.343mg | 0.265mg | 7% |
| Vitamin E | 0.41mg | 1.51mg | 7% |
| Folate | 66µg | 91µg | 6% |
| Magnesium | 20mg | 40mg | 5% |
| Sodium | 575mg | 459mg | 5% |
| Vitamin B2 | 0.267mg | 0.317mg | 4% |
| Choline | 29.1mg | 5.9mg | 4% |
| Vitamin B6 | 0.203mg | 0.156mg | 4% |
| Potassium | 282mg | 170mg | 3% |
| Vitamin B5 | 0.555mg | 0.42mg | 3% |
| Monounsaturated fat | 3.716g | 2.509g | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Fructose | 1.4g | 0.99g | 1% |
| Zinc | 1.05mg | 0.96mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Fats | 10.04g | 10.6g | 1% |
| Vitamin B3 | 4.323mg | 4.439mg | 1% |
| Net carbs | 19.23g | 74.26g | N/A |
| Sugar | 3.18g | 24.85g | N/A |
| Trans fat | 0.119g | 0.055g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.104g | 0.599g | N/A |
| Omega-3 - DPA | 0.005g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0.024g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.048g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 4.735g | 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%
32%
Minerals Daily Need Coverage Score
49%
60%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 21.67g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.921g)
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.
Which food is richer in vitamins?
?
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.