Submarine sandwich vs. Kohlrabi — In-Depth Nutrition Comparison
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A recap on differences between submarine sandwich and kohlrabi
- Submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B2, iron, calcium, and folate; however, kohlrabi is higher in vitamin C.
- Kohlrabi covers your daily vitamin C needs 61% more than submarine sandwich.
- Kohlrabi contains 273 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while kohlrabi contains 0.013g.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Kohlrabi, 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 CalciumCalcium | +612.5% |
| Contains more IronIron | +352.5% |
| Contains more ZincZinc | +3400% |
| Contains more PhosphorusPhosphorus | +143.5% |
| Contains more ManganeseManganese | +154.7% |
| Contains more SeleniumSelenium | +2742.9% |
| Contains more PotassiumPotassium | +24.1% |
| Contains more CopperCopper | +53.6% |
| Contains less SodiumSodium | -96.5% |
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 | +1000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +586% |
| Contains more Vitamin B2Vitamin B2 | +1235% |
| Contains more Vitamin B3Vitamin B3 | +980.8% |
| Contains more Vitamin B5Vitamin B5 | +236.4% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +312.5% |
| Contains more CholineCholine | +136.6% |
| Contains more Vitamin CVitamin C | +726.7% |
| Contains more Vitamin EVitamin E | +17.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 7.5mg | 62mg | 61% |
| Selenium | 19.9µg | 0.7µg | 35% |
| Vitamin B3 | 4.323mg | 0.4mg | 25% |
| Vitamin B1 | 0.343mg | 0.05mg | 24% |
| Sodium | 575mg | 20mg | 24% |
| Vitamin B2 | 0.267mg | 0.02mg | 19% |
| Protein | 10.52g | 1.7g | 18% |
| Iron | 1.81mg | 0.4mg | 18% |
| Saturated fat | 3.554g | 0.013g | 16% |
| Fats | 10.04g | 0.1g | 15% |
| Calcium | 171mg | 24mg | 15% |
| Polyunsaturated fat | 1.927g | 0.048g | 13% |
| Folate | 66µg | 16µg | 13% |
| Fiber | 1.2g | 3.6g | 10% |
| Zinc | 1.05mg | 0.03mg | 9% |
| Phosphorus | 112mg | 46mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.007g | 9% |
| Manganese | 0.354mg | 0.139mg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Calories | 213kcal | 27kcal | 9% |
| Vitamin B5 | 0.555mg | 0.165mg | 8% |
| Starch | 15.67g | 6% | |
| Copper | 0.084mg | 0.129mg | 5% |
| Carbs | 20.43g | 6.2g | 5% |
| Vitamin K | 4.5µg | 0.1µg | 4% |
| Vitamin B6 | 0.203mg | 0.15mg | 4% |
| Choline | 29.1mg | 12.3mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 2µg | 2% |
| Potassium | 282mg | 350mg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 2.6g | N/A |
| Magnesium | 20mg | 19mg | 0% |
| Sugar | 3.18g | 2.6g | N/A |
| Vitamin E | 0.41mg | 0.48mg | 0% |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.01mg | 0% |
| Threonine | 0.331mg | 0.049mg | 0% |
| Isoleucine | 0.431mg | 0.078mg | 0% |
| Leucine | 0.752mg | 0.067mg | 0% |
| Lysine | 0.491mg | 0.056mg | 0% |
| Methionine | 0.21mg | 0.013mg | 0% |
| Phenylalanine | 0.431mg | 0.039mg | 0% |
| Valine | 0.501mg | 0.05mg | 0% |
| Histidine | 0.301mg | 0.019mg | 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:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
| Contains more ProteinProtein | +518.8% |
| Contains more FatsFats | +9940% |
| Contains more CarbsCarbs | +229.5% |
| Contains more OtherOther | +150% |
| Contains more WaterWater | +61% |
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
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.048 g
| Contains more Mono. FatMonounsaturated fat | +52985.7% |
| Contains more Poly. FatPolyunsaturated fat | +3914.6% |
| Contains less Sat. FatSaturated fat | -99.6% |
