Submarine sandwich vs. Kiwi — In-Depth Nutrition Comparison
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Important differences between submarine sandwich and kiwi
- Submarine sandwich has more selenium, vitamin B1, vitamin B3, iron, vitamin B2, and calcium; however, kiwi has more vitamin C and vitamin K.
- Kiwi's daily need coverage for vitamin C is 95% more.
- Submarine sandwich has 192 times more sodium than kiwi. Submarine sandwich has 575mg of sodium, while kiwi has 3mg.
The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Kiwifruit, green, raw.
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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 MagnesiumMagnesium | +17.6% |
| Contains more CalciumCalcium | +402.9% |
| Contains more IronIron | +483.9% |
| Contains more ZincZinc | +650% |
| Contains more PhosphorusPhosphorus | +229.4% |
| Contains more ManganeseManganese | +261.2% |
| Contains more SeleniumSelenium | +9850% |
| Contains more PotassiumPotassium | +10.6% |
| Contains more CopperCopper | +54.8% |
| Contains less SodiumSodium | -99.5% |
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 AVitamin A | +450% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1170.4% |
| Contains more Vitamin B2Vitamin B2 | +968% |
| Contains more Vitamin B3Vitamin B3 | +1167.7% |
| Contains more Vitamin B5Vitamin B5 | +203.3% |
| Contains more Vitamin B6Vitamin B6 | +222.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +164% |
| Contains more CholineCholine | +273.1% |
| Contains more Vitamin CVitamin C | +1136% |
| Contains more Vitamin EVitamin E | +256.1% |
| Contains more Vitamin KVitamin K | +795.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 7.5mg | 92.7mg | 95% |
| Selenium | 19.9µg | 0.2µg | 36% |
| Vitamin K | 4.5µg | 40.3µg | 30% |
| Vitamin B1 | 0.343mg | 0.027mg | 26% |
| Sodium | 575mg | 3mg | 25% |
| Vitamin B3 | 4.323mg | 0.341mg | 25% |
| Iron | 1.81mg | 0.31mg | 19% |
| Protein | 10.52g | 1.14g | 19% |
| Vitamin B2 | 0.267mg | 0.025mg | 19% |
| Saturated fat | 3.554g | 0.029g | 16% |
| Fats | 10.04g | 0.52g | 15% |
| Calcium | 171mg | 34mg | 14% |
| Polyunsaturated fat | 1.927g | 0.287g | 11% |
| Manganese | 0.354mg | 0.098mg | 11% |
| Phosphorus | 112mg | 34mg | 11% |
| Vitamin B6 | 0.203mg | 0.063mg | 11% |
| Folate | 66µg | 25µg | 10% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Monounsaturated fat | 3.716g | 0.047g | 9% |
| Calories | 213kcal | 61kcal | 8% |
| Zinc | 1.05mg | 0.14mg | 8% |
| Vitamin E | 0.41mg | 1.46mg | 7% |
| Vitamin B5 | 0.555mg | 0.183mg | 7% |
| Fiber | 1.2g | 3g | 7% |
| Starch | 15.67g | 0g | 6% |
| Copper | 0.084mg | 0.13mg | 5% |
| Choline | 29.1mg | 7.8mg | 4% |
| Fructose | 1.4g | 4.35g | 4% |
| Vitamin A | 22µg | 4µg | 2% |
| Carbs | 20.43g | 14.66g | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Magnesium | 20mg | 17mg | 1% |
| Potassium | 282mg | 312mg | 1% |
| Net carbs | 19.23g | 11.66g | N/A |
| Sugar | 3.18g | 8.99g | N/A |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.015mg | 0% |
| Threonine | 0.331mg | 0.047mg | 0% |
| Isoleucine | 0.431mg | 0.051mg | 0% |
| Leucine | 0.752mg | 0.066mg | 0% |
| Lysine | 0.491mg | 0.061mg | 0% |
| Methionine | 0.21mg | 0.024mg | 0% |
| Phenylalanine | 0.431mg | 0.044mg | 0% |
| Valine | 0.501mg | 0.057mg | 0% |
| Histidine | 0.301mg | 0.027mg | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +822.8% |
| Contains more FatsFats | +1830.8% |
| Contains more CarbsCarbs | +39.4% |
| Contains more OtherOther | +309.8% |
| Contains more WaterWater | +47% |
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains more Mono. FatMonounsaturated fat | +7806.4% |
| Contains more Poly. FatPolyunsaturated fat | +571.4% |
| Contains less Sat. FatSaturated fat | -99.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +147.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +234.1% |
| Contains more FructoseFructose | +210.7% |
| Contains more GalactoseGalactose | +∞% |
