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

Submarine sandwich vs. Groat — In-Depth Nutrition Comparison

Compare

Important differences between submarine sandwich and groat

  • Submarine sandwich has more selenium, vitamin B1, and calcium; however, groat has more copper, magnesium, manganese, fiber, phosphorus, and vitamin B3.
  • Groat's daily need coverage for copper is 113% more.
  • Submarine sandwich has 575 times more sodium than groat. Submarine sandwich has 575mg of sodium, while groat has 1mg.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Buckwheat.

Infographic

Submarine sandwich vs Groat 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%
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +850%
Contains more SeleniumSelenium +139.8%
Contains more MagnesiumMagnesium +1055%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +21.5%
Contains more CopperCopper +1209.5%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +267.2%

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%
Groat
3
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +239.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +59.2%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +122.2%
~equal in Vitamin B6 ~0.21mg

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +195.3%
Contains more WaterWater +479.6%
Contains more OtherOther +19%
Contains more ProteinProtein +26%
Contains more CarbsCarbs +250%

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
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +257.3%
Contains more Poly. FatPolyunsaturated fat +85.5%
Contains less Sat. FatSaturated fat -79.2%

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 Groat
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Groat DV% diff.
Copper 0.084mg 1.1mg 113%
Magnesium 20mg 231mg 50%
Manganese 0.354mg 1.3mg 41%
Fiber 1.2g 10g 35%
Phosphorus 112mg 347mg 34%
Sodium 575mg 1mg 25%
Selenium 19.9µg 8.3µg 21%
Vitamin B1 0.343mg 0.101mg 20%
Vitamin B3 4.323mg 7.02mg 17%
Carbs 20.43g 71.5g 17%
Calcium 171mg 18mg 15%
Vitamin B5 0.555mg 1.233mg 14%
Saturated fat 3.554g 0.741g 13%
Vitamin B2 0.267mg 0.425mg 12%
Zinc 1.05mg 2.4mg 12%
Fats 10.04g 3.4g 10%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Folate 66µg 30µg 9%
Vitamin C 7.5mg 0mg 8%
Calories 213kcal 343kcal 7%
Monounsaturated fat 3.716g 1.04g 7%
Polyunsaturated fat 1.927g 1.039g 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Iron 1.81mg 2.2mg 5%
Potassium 282mg 460mg 5%
Protein 10.52g 13.25g 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 2%
Vitamin B6 0.203mg 0.21mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 61.5g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.192mg 0%
Threonine 0.331mg 0.506mg 0%
Isoleucine 0.431mg 0.498mg 0%
Leucine 0.752mg 0.832mg 0%
Lysine 0.491mg 0.672mg 0%
Methionine 0.21mg 0.172mg 0%
Phenylalanine 0.431mg 0.52mg 0%
Valine 0.501mg 0.678mg 0%
Histidine 0.301mg 0.309mg 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 Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Groat
Minerals Daily Need Coverage Score
49%
Submarine sandwich
109%
Groat

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 2.813g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.