Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Submarine sandwich vs. Grape leaves — In-Depth Nutrition Comparison

Compare

How are submarine sandwich and grape leaves different?

  • Submarine sandwich is richer in selenium and vitamin B1, while grape leaves are higher in vitamin A, manganese, vitamin K, fiber, copper, calcium, and magnesium.
  • Grape leaves cover your daily need for vitamin A, 547% more than submarine sandwich.
  • Submarine sandwich contains 64 times more sodium than grape leaves. Submarine sandwich contains 575mg of sodium, while grape leaves contain 9mg.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Grape leaves, raw types were used in this article.

Infographic

Submarine sandwich vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +23.1%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +112.3%
Contains more IronIron +45.3%
Contains more CopperCopper +394%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +706.5%
~equal in Potassium ~272mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +757.5%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +127.3%
Contains more Vitamin CVitamin C +48%
Contains more Vitamin AVitamin A +6154.5%
Contains more Vitamin EVitamin E +387.8%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin KVitamin K +2313.3%
Contains more FolateFolate +25.8%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +87.9%
Contains more FatsFats +373.6%
Contains more CarbsCarbs +18%
Contains more OtherOther +51.5%
Contains more WaterWater +29.7%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +4487.7%
Contains more Poly. FatPolyunsaturated fat +80.9%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Grape leaves
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Grape leaves DV% diff.
Vitamin A 22µg 1376µg 150%
Manganese 0.354mg 2.855mg 109%
Vitamin K 4.5µg 108.6µg 87%
Fiber 1.2g 11g 39%
Copper 0.084mg 0.415mg 37%
Selenium 19.9µg 0.9µg 35%
Vitamin B1 0.343mg 0.04mg 25%
Sodium 575mg 9mg 25%
Calcium 171mg 363mg 19%
Magnesium 20mg 95mg 18%
Vitamin B6 0.203mg 0.4mg 15%
Saturated fat 3.554g 0.336g 15%
Vitamin B3 4.323mg 2.362mg 12%
Fats 10.04g 2.12g 12%
Vitamin E 0.41mg 2mg 11%
Protein 10.52g 5.6g 10%
Iron 1.81mg 2.63mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.081g 9%
Vitamin B2 0.267mg 0.354mg 7%
Vitamin B5 0.555mg 0.231mg 6%
Polyunsaturated fat 1.927g 1.065g 6%
Calories 213kcal 93kcal 6%
Starch 15.67g 6%
Vitamin C 7.5mg 11.1mg 4%
Folate 66µg 83µg 4%
Phosphorus 112mg 91mg 3%
Zinc 1.05mg 0.67mg 3%
Choline 29.1mg 12.8mg 3%
Fructose 1.4g 2%
Carbs 20.43g 17.31g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 6.31g N/A
Potassium 282mg 272mg 0%
Sugar 3.18g 6.3g N/A
Trans fat 0.119g 0g 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 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?

ok
ok
is better in case of low diet
Submarine sandwich Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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%
Submarine sandwich
86%
Grape leaves
Minerals Daily Need Coverage Score
49%
Submarine sandwich
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 3.12g)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 566mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 3.218g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.