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Submarine sandwich vs. Guava — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and guava

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, iron, and vitamin B2; however, guava is higher in vitamin C, fiber, and copper.
  • Guava covers your daily need for vitamin C, 245% more than submarine sandwich.
  • Submarine sandwich has 288 times more sodium than guava. While submarine sandwich has 575mg of sodium, guava has only 2mg.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Guavas, common, raw.

Infographic

Submarine sandwich vs Guava 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%
Guava
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
Contains more CalciumCalcium +850%
Contains more IronIron +596.2%
Contains more ZincZinc +356.5%
Contains more PhosphorusPhosphorus +180%
Contains more ManganeseManganese +136%
Contains more SeleniumSelenium +3216.7%
Contains more PotassiumPotassium +47.9%
Contains more CopperCopper +173.8%
Contains less SodiumSodium -99.7%
~equal in Magnesium ~22mg

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%
Guava
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 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +411.9%
Contains more Vitamin B2Vitamin B2 +567.5%
Contains more Vitamin B3Vitamin B3 +298.8%
Contains more Vitamin B5Vitamin B5 +23.1%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +73.1%
Contains more FolateFolate +34.7%
Contains more CholineCholine +282.9%
Contains more Vitamin CVitamin C +2944%
Contains more Vitamin AVitamin A +40.9%
Contains more Vitamin EVitamin E +78%

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
Guava
1
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Contains more ProteinProtein +312.5%
Contains more FatsFats +956.8%
Contains more CarbsCarbs +42.7%
Contains more OtherOther +81.2%
Contains more WaterWater +43%

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
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains more Mono. FatMonounsaturated fat +4171.3%
Contains more Poly. FatPolyunsaturated fat +380.5%
Contains less Sat. FatSaturated fat -92.3%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Guava DV% diff.
Vitamin C 7.5mg 228.3mg 245%
Selenium 19.9µg 0.6µg 35%
Sodium 575mg 2mg 25%
Vitamin B1 0.343mg 0.067mg 23%
Vitamin B3 4.323mg 1.084mg 20%
Iron 1.81mg 0.26mg 19%
Vitamin B2 0.267mg 0.04mg 17%
Fiber 1.2g 5.4g 17%
Copper 0.084mg 0.23mg 16%
Protein 10.52g 2.55g 16%
Calcium 171mg 18mg 15%
Saturated fat 3.554g 0.272g 15%
Fats 10.04g 0.95g 14%
Polyunsaturated fat 1.927g 0.401g 10%
Phosphorus 112mg 40mg 10%
Manganese 0.354mg 0.15mg 9%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.087g 9%
Calories 213kcal 68kcal 7%
Vitamin B6 0.203mg 0.11mg 7%
Zinc 1.05mg 0.23mg 7%
Starch 15.67g 6%
Choline 29.1mg 7.6mg 4%
Folate 66µg 49µg 4%
Potassium 282mg 417mg 4%
Vitamin E 0.41mg 0.73mg 2%
Fructose 1.4g 2%
Carbs 20.43g 14.32g 2%
Vitamin K 4.5µg 2.6µg 2%
Vitamin B5 0.555mg 0.451mg 2%
Vitamin D 7IU 0IU 1%
Vitamin A 22µg 31µg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 8.92g N/A
Magnesium 20mg 22mg 0%
Sugar 3.18g 8.92g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.022mg 0%
Threonine 0.331mg 0.096mg 0%
Isoleucine 0.431mg 0.093mg 0%
Leucine 0.752mg 0.171mg 0%
Lysine 0.491mg 0.072mg 0%
Methionine 0.21mg 0.016mg 0%
Phenylalanine 0.431mg 0.006mg 0%
Valine 0.501mg 0.087mg 0%
Histidine 0.301mg 0.022mg 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 Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Submarine sandwich
72%
Guava
Minerals Daily Need Coverage Score
49%
Submarine sandwich
19%
Guava

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 5.74g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 31)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Guava
Guava is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 3.282g)

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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.