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  6. Submarine sandwich vs. Marrow-stem Kale

Submarine sandwich vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on the differences between submarine sandwich and marrow-stem Kale

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, and iron; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily vitamin K needs 361% more than submarine sandwich.
  • Marrow-stem Kale contains 65 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while marrow-stem Kale contains 0.055g.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Collards, raw.

Infographic

Submarine sandwich vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +285.1%
Contains more CopperCopper +82.6%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +348%
Contains more SeleniumSelenium +1430.8%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +35.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +85.9%

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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +535.2%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +482.6%
Contains more Vitamin B5Vitamin B5 +107.9%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.4%
Contains more Vitamin CVitamin C +370.7%
Contains more Vitamin AVitamin A +1040.9%
Contains more Vitamin EVitamin E +451.2%
Contains more Vitamin KVitamin K +9613.3%
Contains more FolateFolate +95.5%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Marrow-stem Kale DV% diff.
Vitamin K 4.5µg 437.1µg 361%
Selenium 19.9µg 1.3µg 34%
Vitamin C 7.5mg 35.3mg 31%
Vitamin A 22µg 251µg 25%
Sodium 575mg 17mg 24%
Vitamin B1 0.343mg 0.054mg 24%
Vitamin B3 4.323mg 0.742mg 22%
Iron 1.81mg 0.47mg 17%
Saturated fat 3.554g 0.055g 16%
Folate 66µg 129µg 16%
Fats 10.04g 0.61g 15%
Protein 10.52g 3.02g 15%
Manganese 0.354mg 0.658mg 13%
Polyunsaturated fat 1.927g 0.201g 12%
Phosphorus 112mg 25mg 12%
Vitamin E 0.41mg 2.26mg 12%
Fiber 1.2g 4g 11%
Vitamin B2 0.267mg 0.13mg 11%
Monounsaturated fat 3.716g 0.03g 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 32kcal 9%
Zinc 1.05mg 0.21mg 8%
Vitamin B5 0.555mg 0.267mg 6%
Starch 15.67g 6%
Calcium 171mg 232mg 6%
Carbs 20.43g 5.42g 5%
Copper 0.084mg 0.046mg 4%
Vitamin B6 0.203mg 0.165mg 3%
Fructose 1.4g 2%
Potassium 282mg 213mg 2%
Magnesium 20mg 27mg 2%
Vitamin D 0.2µg 0µg 1%
Choline 29.1mg 23.2mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 1.42g N/A
Sugar 3.18g 0.46g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.031mg 0%
Threonine 0.331mg 0.086mg 0%
Isoleucine 0.431mg 0.1mg 0%
Leucine 0.752mg 0.151mg 0%
Lysine 0.491mg 0.117mg 0%
Methionine 0.21mg 0.033mg 0%
Phenylalanine 0.431mg 0.087mg 0%
Valine 0.501mg 0.12mg 0%
Histidine 0.301mg 0.047mg 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
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +248.3%
Contains more FatsFats +1545.9%
Contains more CarbsCarbs +276.9%
Contains more OtherOther +88%
Contains more WaterWater +58.6%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +12286.7%
Contains more Poly. FatPolyunsaturated fat +858.7%
Contains less Sat. FatSaturated fat -98.5%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.