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Submarine sandwich vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and horned melon

  • Horned melon has less vitamin B1, vitamin B3, vitamin B2, calcium, folate, manganese, vitamin B6, phosphorus, and iron.
  • Submarine sandwich covers your daily vitamin B1 needs 26% more than horned melon.
  • Horned melon contains 288 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while horned melon contains 2mg.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Horned melon (Kiwano).

Infographic

Submarine sandwich vs Horned melon infographic
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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.
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 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more CalciumCalcium +1215.4%
Contains more PotassiumPotassium +129.3%
Contains more IronIron +60.2%
Contains more CopperCopper +320%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +202.7%
Contains more ManganeseManganese +807.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +100%
Contains less SodiumSodium -99.7%

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 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +41.5%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1272%
Contains more Vitamin B2Vitamin B2 +1680%
Contains more Vitamin B3Vitamin B3 +665.1%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more CholineCholine +∞%

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
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +491%
Contains more FatsFats +696.8%
Contains more CarbsCarbs +170.2%
Contains more OtherOther +481.4%
Contains more WaterWater +57.4%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Horned melon DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.343mg 0.025mg 27%
Sodium 575mg 2mg 25%
Vitamin B3 4.323mg 0.565mg 23%
Vitamin B2 0.267mg 0.015mg 19%
Protein 10.52g 1.78g 17%
Calcium 171mg 13mg 16%
Saturated fat 3.554g 16%
Folate 66µg 3µg 16%
Fats 10.04g 1.26g 14%
Manganese 0.354mg 0.039mg 14%
Polyunsaturated fat 1.927g 13%
Vitamin B6 0.203mg 0.063mg 11%
Phosphorus 112mg 37mg 11%
Iron 1.81mg 1.13mg 9%
Vitamin B12 0.22µg 9%
Cholesterol 27mg 9%
Monounsaturated fat 3.716g 9%
Calories 213kcal 44kcal 8%
Vitamin B5 0.555mg 0.183mg 7%
Copper 0.084mg 0.02mg 7%
Starch 15.67g 6%
Potassium 282mg 123mg 5%
Magnesium 20mg 40mg 5%
Zinc 1.05mg 0.48mg 5%
Fiber 1.2g 5%
Choline 29.1mg 5%
Carbs 20.43g 7.56g 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin C 7.5mg 5.3mg 2%
Fructose 1.4g 2%
Vitamin A 22µg 7µg 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 7.56g N/A
Sugar 3.18g 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 N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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 Horned melon
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
5%
Horned melon
Minerals Daily Need Coverage Score
49%
Submarine sandwich
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 48)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $1.4)
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?
Horned melon
Horned melon is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 3.554g)

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.