Submarine sandwich vs. Hummus — In-Depth Nutrition Comparison
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Important differences between submarine sandwich and hummus
- Submarine sandwich has more selenium, vitamin B3, vitamin B2, vitamin B1, and calcium; however, hummus has more copper, fiber, manganese, and magnesium.
- Hummus's daily need coverage for copper is 49% more.
- Submarine sandwich has 8 times more selenium than hummus. Submarine sandwich has 19.9µg of selenium, while hummus has 2.6µg.
- Hummus is lower in saturated fat.
The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Hummus, commercial.
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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 | +350% |
| Contains more PotassiumPotassium | +23.7% |
| Contains more SeleniumSelenium | +665.4% |
| Contains more MagnesiumMagnesium | +255% |
| Contains more IronIron | +34.8% |
| Contains more CopperCopper | +527.4% |
| Contains more ZincZinc | +74.3% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -34.1% |
| Contains more ManganeseManganese | +118.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90.6% |
| Contains more Vitamin B2Vitamin B2 | +317.2% |
| Contains more Vitamin B3Vitamin B3 | +642.8% |
| Contains more Vitamin B5Vitamin B5 | +320.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +25.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.084mg | 0.527mg | 49% |
| Selenium | 19.9µg | 2.6µg | 31% |
| Vitamin B3 | 4.323mg | 0.582mg | 23% |
| Fiber | 1.2g | 6g | 19% |
| Manganese | 0.354mg | 0.773mg | 18% |
| Vitamin B2 | 0.267mg | 0.064mg | 16% |
| Vitamin B1 | 0.343mg | 0.18mg | 14% |
| Calcium | 171mg | 38mg | 13% |
| Magnesium | 20mg | 71mg | 12% |
| Polyunsaturated fat | 1.927g | 3.613g | 11% |
| Saturated fat | 3.554g | 1.437g | 10% |
| Cholesterol | 27mg | 0mg | 9% |
| Phosphorus | 112mg | 176mg | 9% |
| Sodium | 575mg | 379mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin B5 | 0.555mg | 0.132mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Iron | 1.81mg | 2.44mg | 8% |
| Zinc | 1.05mg | 1.83mg | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Protein | 10.52g | 7.9g | 5% |
| Folate | 66µg | 83µg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Calories | 213kcal | 166kcal | 2% |
| Vitamin A | 22µg | 2% | |
| Potassium | 282mg | 228mg | 2% |
| Carbs | 20.43g | 14.29g | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Fats | 10.04g | 9.6g | 1% |
| Monounsaturated fat | 3.716g | 4.039g | 1% |
| Net carbs | 19.23g | 8.29g | N/A |
| Sugar | 3.18g | N/A | |
| Vitamin B6 | 0.203mg | 0.2mg | 0% |
| Trans fat | 0.119g | 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 |
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:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
| Contains more ProteinProtein | +33.2% |
| Contains more CarbsCarbs | +43% |
| Contains more OtherOther | +54.3% |
| Contains more WaterWater | +17.8% |
~equal in
Fats
~9.6g
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
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
| Contains less Sat. FatSaturated fat | -59.6% |
| Contains more Poly. FatPolyunsaturated fat | +87.5% |
~equal in
Monounsaturated fat
~4.039g
