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Submarine sandwich vs. Millet flour — In-Depth Nutrition Comparison

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Differences between submarine sandwich and millet flour

  • Submarine sandwich has more calcium and vitamin B2, while millet flour has more copper, manganese, iron, phosphorus, magnesium, and selenium.
  • Millet flour's daily need coverage for copper is 50% higher.
  • Millet flour contains 144 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while millet flour contains 4mg.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Millet flour.

Infographic

Submarine sandwich vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +1121.4%
Contains more PotassiumPotassium +25.9%
Contains more MagnesiumMagnesium +495%
Contains more IronIron +117.7%
Contains more CopperCopper +536.9%
Contains more ZincZinc +150.5%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +183.1%
Contains more SeleniumSelenium +64.3%

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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +57.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20.4%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +128.3%
Contains more Vitamin B6Vitamin B6 +83.3%

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +136.2%
Contains more WaterWater +551.8%
Contains more OtherOther +106.6%
Contains more CarbsCarbs +267.7%
~equal in Protein ~10.75g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +302.2%
Contains less Sat. FatSaturated fat -84.9%
Contains more Poly. FatPolyunsaturated fat +35.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +327.3%
Contains more StarchStarch +345.9%
Contains more SucroseSucrose +∞%
~equal in Glucose ~1.26g
~equal in Galactose ~0g

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 Millet flour
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Millet flour DV% diff.
Copper 0.084mg 0.535mg 50%
Manganese 0.354mg 1.002mg 28%
Iron 1.81mg 3.94mg 27%
Sodium 575mg 4mg 25%
Phosphorus 112mg 285mg 25%
Magnesium 20mg 119mg 24%
Selenium 19.9µg 32.7µg 23%
Starch 15.67g 69.88g 22%
Carbs 20.43g 75.12g 18%
Calcium 171mg 14mg 16%
Vitamin B2 0.267mg 0.073mg 15%
Saturated fat 3.554g 0.536g 14%
Vitamin B5 0.555mg 1.267mg 14%
Zinc 1.05mg 2.63mg 14%
Vitamin B6 0.203mg 0.372mg 13%
Vitamin B3 4.323mg 6.02mg 11%
Fiber 1.2g 3.5g 9%
Cholesterol 27mg 9%
Vitamin B12 0.22µg 9%
Fats 10.04g 4.25g 9%
Calories 213kcal 382kcal 8%
Vitamin C 7.5mg 0mg 8%
Monounsaturated fat 3.716g 0.924g 7%
Vitamin B1 0.343mg 0.413mg 6%
Folate 66µg 42µg 6%
Polyunsaturated fat 1.927g 2.618g 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 0.8µg 3%
Fructose 1.4g 0g 2%
Vitamin E 0.41mg 0.11mg 2%
Vitamin A 22µg 2%
Potassium 282mg 224mg 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Protein 10.52g 10.75g 0%
Net carbs 19.23g 71.62g N/A
Sugar 3.18g 1.66g N/A
Trans fat 0.119g 0.002g N/A
Tryptophan 0.1mg 0.17mg 0%
Threonine 0.331mg 0.354mg 0%
Isoleucine 0.431mg 0.473mg 0%
Leucine 0.752mg 1.537mg 0%
Lysine 0.491mg 0.144mg 0%
Methionine 0.21mg 0.319mg 0%
Phenylalanine 0.431mg 0.675mg 0%
Valine 0.501mg 0.584mg 0%
Histidine 0.301mg 0.257mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.104g 0.044g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-3 - Eicosatrienoic acid 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0g N/A
Omega-6 - Eicosadienoic acid 0.048g 0.002g N/A
Omega-6 - Linoleic acid 1.665g 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
49%
Submarine sandwich
94%
Millet flour

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 3.018g)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.