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Submarine sandwich vs. Kumquat — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and kumquat

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, vitamin B2, phosphorus, and vitamin B6; however, kumquat is higher in vitamin C and fiber.
  • Kumquat covers your daily need for vitamin C, 40% more than submarine sandwich.
  • Kumquat has less sodium.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Kumquats, raw.

Infographic

Submarine sandwich vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more CalciumCalcium +175.8%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +110.5%
Contains more ZincZinc +517.6%
Contains more PhosphorusPhosphorus +489.5%
Contains more ManganeseManganese +162.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +13.1%
Contains less SodiumSodium -98.3%
~equal in Magnesium ~20mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +46.7%
Contains more Vitamin EVitamin E +173.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +827%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin B3Vitamin B3 +907.7%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more Vitamin B6Vitamin B6 +463.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +288.2%
Contains more CholineCholine +246.4%
Contains more Vitamin CVitamin C +485.3%

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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +459.6%
Contains more FatsFats +1067.4%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +390.2%
Contains more WaterWater +43.1%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +2313%
Contains more Poly. FatPolyunsaturated fat +1026.9%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Kumquat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Kumquat DV% diff.
Vitamin C 7.5mg 43.9mg 40%
Selenium 19.9µg 0µg 36%
Vitamin B1 0.343mg 0.037mg 26%
Sodium 575mg 10mg 25%
Vitamin B3 4.323mg 0.429mg 24%
Fiber 1.2g 6.5g 21%
Protein 10.52g 1.88g 17%
Saturated fat 3.554g 0.103g 16%
Fats 10.04g 0.86g 14%
Vitamin B2 0.267mg 0.09mg 14%
Phosphorus 112mg 19mg 13%
Vitamin B6 0.203mg 0.036mg 13%
Polyunsaturated fat 1.927g 0.171g 12%
Folate 66µg 17µg 12%
Iron 1.81mg 0.86mg 12%
Calcium 171mg 62mg 11%
Manganese 0.354mg 0.135mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.154g 9%
Zinc 1.05mg 0.17mg 8%
Vitamin B5 0.555mg 0.208mg 7%
Calories 213kcal 71kcal 7%
Starch 15.67g 6%
Choline 29.1mg 8.4mg 4%
Vitamin K 4.5µg 0µg 4%
Potassium 282mg 186mg 3%
Vitamin E 0.41mg 0.15mg 2%
Fructose 1.4g 2%
Carbs 20.43g 15.9g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Copper 0.084mg 0.095mg 1%
Vitamin A 22µg 15µg 1%
Net carbs 19.23g 9.4g N/A
Magnesium 20mg 20mg 0%
Sugar 3.18g 9.36g N/A
Trans fat 0.119g 0g 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Kumquat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Submarine sandwich
18%
Kumquat
Minerals Daily Need Coverage Score
49%
Submarine sandwich
14%
Kumquat

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 6.18g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Kumquat
Kumquat is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 3.451g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.