Submarine sandwich vs. Kit Kat — In-Depth Nutrition Comparison
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Summary of differences between Submarine sandwich and Kit Kat
- Submarine sandwich has more Selenium, Vitamin B3, Vitamin B1, Vitamin B6, Folate, and Manganese, however, Kit Kat is higher in Copper, and Vitamin B12.
- Kit Kat covers your daily need of Saturated Fat 72% more than Submarine sandwich.
- Submarine sandwich has 11 times more Sodium than Kit Kat. While Submarine sandwich has 575mg of Sodium, Kit Kat has only 54mg.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Candies, KIT KAT Wafer Bar.
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.
Contains
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Calcium
+36.8%
Contains
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Iron
+81%
Contains
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Potassium
+22.1%
Contains
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Zinc
+1066.7%
Contains
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Manganese
+254%
Contains
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Selenium
+298%
Contains
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Magnesium
+85%
Contains
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Phosphorus
+20.5%
Contains
less
Sodium
-90.6%
Contains
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Copper
+161.9%
Contains
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Calcium
+36.8%
Contains
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Iron
+81%
Contains
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Potassium
+22.1%
Contains
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Zinc
+1066.7%
Contains
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Manganese
+254%
Contains
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Selenium
+298%
Contains
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Magnesium
+85%
Contains
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Phosphorus
+20.5%
Contains
less
Sodium
-90.6%
Contains
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Copper
+161.9%
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
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Vitamin A
+109.9%
Contains
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Vitamin E
+20.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+193.2%
Contains
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Vitamin B2
+27.1%
Contains
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Vitamin B3
+764.6%
Contains
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Vitamin B6
+915%
Contains
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Folate
+371.4%
Contains
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Vitamin B5
+15.3%
Contains
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Vitamin B12
+154.5%
Contains
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Vitamin K
+15.6%
Contains
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Vitamin A
+109.9%
Contains
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Vitamin E
+20.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+193.2%
Contains
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Vitamin B2
+27.1%
Contains
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Vitamin B3
+764.6%
Contains
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Vitamin B6
+915%
Contains
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Folate
+371.4%
Contains
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Vitamin B5
+15.3%
Contains
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Vitamin B12
+154.5%
Contains
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Vitamin K
+15.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+61.6%
Contains
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Water
+3366.9%
Contains
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Other
+95.3%
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Fats
+158.9%
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Carbs
+216.2%
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
6.51 g
Fats:
25.99 g
Carbs:
64.59 g
Water:
1.63 g
Other:
1.28 g
Contains
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Protein
+61.6%
Contains
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Water
+3366.9%
Contains
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Other
+95.3%
Contains
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Fats
+158.9%
Contains
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Carbs
+216.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-80.2%
Contains
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Polyunsaturated fat
+115.3%
Contains
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Monounsaturated Fat
+57.3%
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Saturated Fat:
17.953 g
Monounsaturated Fat:
5.844 g
Polyunsaturated fat:
0.895 g
Contains
less
Saturated Fat
-80.2%
Contains
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Polyunsaturated fat
+115.3%
Contains
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Monounsaturated Fat
+57.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+47.8%
Contains
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Glucose
+668.8%
Contains
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Fructose
+600%
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Maltose
+571.4%
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Sucrose
+∞%
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Lactose
+10162.5%
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
Starch:
10.6 g
Sucrose:
40.04 g
Glucose:
0.16 g
Fructose:
0.2 g
Lactose:
8.21 g
Maltose:
0.07 g
Galactose:
0 g
Contains
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Starch
+47.8%
Contains
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Glucose
+668.8%
Contains
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Fructose
+600%
Contains
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Maltose
+571.4%
Contains
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Sucrose
+∞%
Contains
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Lactose
+10162.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.23g | 63.59g |
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| Protein | 10.52g | 6.51g |
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| Fats | 10.04g | 25.99g |
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| Carbs | 20.43g | 64.59g |
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| Calories | 213kcal | 518kcal |
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| Starch | 15.67g | 10.6g |
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| Fructose | 1.4g | 0.2g |
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| Sugar | 3.18g | 48.68g |
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| Fiber | 1.2g | 1g |
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| Calcium | 171mg | 125mg |
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| Iron | 1.81mg | 1mg |
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| Magnesium | 20mg | 37mg |
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| Phosphorus | 112mg | 135mg |
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| Potassium | 282mg | 231mg |
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| Sodium | 575mg | 54mg |
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| Zinc | 1.05mg | 0.09mg |
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| Copper | 0.084mg | 0.22mg |
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| Manganese | 0.354mg | 0.1mg |
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| Selenium | 19.9µg | 5µg |
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| Vitamin A | 170IU | 81IU |
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| Vitamin A RAE | 22µg | 24µg |
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| Vitamin E | 0.41mg | 0.34mg |
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| Vitamin D | 7IU | 0IU |
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| Vitamin D | 0.2µg | 0µg |
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| Vitamin C | 7.5mg | 0mg |
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| Vitamin B1 | 0.343mg | 0.117mg |
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| Vitamin B2 | 0.267mg | 0.21mg |
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| Vitamin B3 | 4.323mg | 0.5mg |
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| Vitamin B5 | 0.555mg | 0.64mg |
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| Vitamin B6 | 0.203mg | 0.02mg |
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| Folate | 66µg | 14µg |
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| Vitamin B12 | 0.22µg | 0.56µg |
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| Vitamin K | 4.5µg | 5.2µg |
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| Tryptophan | 0.1mg | 0.09mg |
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| Threonine | 0.331mg | 0.19mg |
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| Isoleucine | 0.431mg | 0.28mg |
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| Leucine | 0.752mg | 0.52mg |
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| Lysine | 0.491mg | 0.28mg |
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| Methionine | 0.21mg | 0.16mg |
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| Phenylalanine | 0.431mg | 0.27mg |
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| Valine | 0.501mg | 0.36mg |
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| Histidine | 0.301mg | 0.11mg |
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| Cholesterol | 27mg | 11mg |
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| Trans Fat | 0.119g | 0.099g |
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| Saturated Fat | 3.554g | 17.953g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Monounsaturated Fat | 3.716g | 5.844g |
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| Polyunsaturated fat | 1.927g | 0.895g |
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| Omega-6 - Eicosadienoic acid | 0.048g | 0g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g | 0g |
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| Omega-3 - ALA | 0.104g | 0.075g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
20%
Minerals Daily Need Coverage Score
49%
30%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 45.5g)
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 14.399g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 50)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food contains less Sodium?
Kit Kat contains less Sodium (difference - 521mg)
Which food is lower in Cholesterol?
Kit Kat is lower in Cholesterol (difference - 16mg)