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  6. Submarine sandwich vs. Jerusalem artichoke

Submarine sandwich vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and jerusalem artichoke

  • Submarine sandwich has more selenium, vitamin B3, vitamin B2, calcium, folate, manganese, and vitamin B1; however, jerusalem artichoke is richer in iron.
  • Submarine sandwich covers your daily selenium needs 35% more than jerusalem artichoke.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Jerusalem-artichokes, raw.

Infographic

Submarine sandwich vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +1121.4%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +43.6%
Contains more ManganeseManganese +490%
Contains more SeleniumSelenium +2742.9%
Contains more PotassiumPotassium +52.1%
Contains more IronIron +87.8%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -99.3%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.5%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +407.7%
~equal in Choline ~30mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Jerusalem artichoke DV% diff.
Selenium 19.9µg 0.7µg 35%
Sodium 575mg 4mg 25%
Iron 1.81mg 3.4mg 20%
Vitamin B3 4.323mg 1.3mg 19%
Protein 10.52g 2g 17%
Calcium 171mg 14mg 16%
Vitamin B2 0.267mg 0.06mg 16%
Saturated fat 3.554g 0g 16%
Fats 10.04g 0.01g 15%
Manganese 0.354mg 0.06mg 13%
Polyunsaturated fat 1.927g 0.001g 13%
Folate 66µg 13µg 13%
Vitamin B1 0.343mg 0.2mg 12%
Vitamin B6 0.203mg 0.077mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.004g 9%
Zinc 1.05mg 0.12mg 8%
Calories 213kcal 73kcal 7%
Starch 15.67g 6%
Copper 0.084mg 0.14mg 6%
Phosphorus 112mg 78mg 5%
Potassium 282mg 429mg 4%
Vitamin C 7.5mg 4mg 4%
Vitamin K 4.5µg 0.1µg 4%
Vitamin B5 0.555mg 0.397mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 1µg 2%
Fiber 1.2g 1.6g 2%
Magnesium 20mg 17mg 1%
Vitamin D 7IU 0IU 1%
Carbs 20.43g 17.44g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.41mg 0.19mg 1%
Net carbs 19.23g 15.84g N/A
Sugar 3.18g 9.6g N/A
Trans fat 0.119g 0g N/A
Choline 29.1mg 30mg 0%
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

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% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +426%
Contains more FatsFats +100300%
Contains more CarbsCarbs +17.1%
Contains more WaterWater +38%
~equal in Other ~2.54g

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +92800%
Contains more Poly. FatPolyunsaturated fat +192600%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.