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  6. Submarine sandwich vs. Margarine

Submarine sandwich vs. Margarine — In-Depth Nutrition Comparison

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Differences between submarine sandwich and margarine

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, iron, and vitamin B2, while margarine has more vitamin K, vitamin A, and vitamin E.
  • Margarine's daily need coverage for vitamin K is 74% higher.
  • The amount of sodium in margarine is lower.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Submarine sandwich vs Margarine infographic
Infographic link

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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +1466.7%
Contains more IronIron +2916.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +2140%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3330%
Contains more Vitamin B2Vitamin B2 +621.6%
Contains more Vitamin B3Vitamin B3 +18695.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2155.6%
Contains more Vitamin B12Vitamin B12 +120%
Contains more FolateFolate +6500%
Contains more CholineCholine +134.7%
Contains more Vitamin AVitamin A +3622.7%
Contains more Vitamin EVitamin E +2095.1%
Contains more Vitamin KVitamin K +1966.7%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Margarine DV% diff.
Polyunsaturated fat 1.927g 24.302g 149%
Fats 10.04g 80.71g 109%
Vitamin A 22µg 819µg 89%
Monounsaturated fat 3.716g 38.877g 88%
Vitamin K 4.5µg 93µg 74%
Vitamin E 0.41mg 9mg 57%
Saturated fat 3.554g 15.189g 53%
Selenium 19.9µg 0µg 36%
Vitamin B1 0.343mg 0.01mg 28%
Vitamin B3 4.323mg 0.023mg 27%
Calories 213kcal 717kcal 25%
Sodium 575mg 2mg 25%
Iron 1.81mg 0.06mg 22%
Protein 10.52g 0.16g 21%
Vitamin B2 0.267mg 0.037mg 18%
Calcium 171mg 3mg 17%
Folate 66µg 1µg 16%
Manganese 0.354mg 15%
Vitamin B6 0.203mg 0.009mg 15%
Phosphorus 112mg 5mg 15%
Vitamin B5 0.555mg 11%
Zinc 1.05mg 0mg 10%
Copper 0.084mg 0mg 9%
Cholesterol 27mg 0mg 9%
Vitamin C 7.5mg 0.2mg 8%
Potassium 282mg 18mg 8%
Carbs 20.43g 0.7g 7%
Starch 15.67g 6%
Fiber 1.2g 0g 5%
Vitamin B12 0.22µg 0.1µg 5%
Magnesium 20mg 3mg 4%
Choline 29.1mg 12.4mg 3%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 0.7g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g 14.89g 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 0.006g 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 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +6475%
Contains more CarbsCarbs +2818.6%
Contains more WaterWater +242.1%
Contains more OtherOther +30.9%
Contains more FatsFats +703.9%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -76.6%
Contains more Mono. FatMonounsaturated fat +946.2%
Contains more Poly. FatPolyunsaturated fat +1161.1%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.