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  6. Submarine sandwich vs. Millet raw

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

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A recap on differences between submarine sandwich and millet raw

  • Submarine sandwich has more selenium and calcium; however, millet raw is higher in copper, manganese, fiber, phosphorus, magnesium, and iron.
  • Millet raw covers your daily copper needs 74% more than submarine sandwich.
  • Millet raw contains 115 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while millet raw contains 5mg.

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

Infographic

Submarine sandwich vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +2037.5%
Contains more PotassiumPotassium +44.6%
Contains more SeleniumSelenium +637%
Contains more MagnesiumMagnesium +470%
Contains more IronIron +66.3%
Contains more CopperCopper +792.9%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +361%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B5Vitamin B5 +52.8%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more FolateFolate +28.8%
~equal in Vitamin B2 ~0.29mg
~equal in Vitamin B3 ~4.72mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Millet raw DV% diff.
Copper 0.084mg 0.75mg 74%
Manganese 0.354mg 1.632mg 56%
Selenium 19.9µg 2.7µg 31%
Fiber 1.2g 8.5g 29%
Phosphorus 112mg 285mg 25%
Sodium 575mg 5mg 25%
Magnesium 20mg 114mg 22%
Carbs 20.43g 72.85g 17%
Calcium 171mg 8mg 16%
Iron 1.81mg 3.01mg 15%
Vitamin B6 0.203mg 0.384mg 14%
Saturated fat 3.554g 0.723g 13%
Fats 10.04g 4.22g 9%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Calories 213kcal 378kcal 8%
Vitamin C 7.5mg 0mg 8%
Vitamin B1 0.343mg 0.421mg 7%
Monounsaturated fat 3.716g 0.773g 7%
Starch 15.67g 6%
Zinc 1.05mg 1.68mg 6%
Vitamin B5 0.555mg 0.848mg 6%
Folate 66µg 85µg 5%
Choline 29.1mg 5%
Potassium 282mg 195mg 3%
Vitamin K 4.5µg 0.9µg 3%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.41mg 0.05mg 2%
Vitamin B2 0.267mg 0.29mg 2%
Vitamin B3 4.323mg 4.72mg 2%
Polyunsaturated fat 1.927g 2.134g 1%
Protein 10.52g 11.02g 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 64.35g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.119mg 0%
Threonine 0.331mg 0.353mg 0%
Isoleucine 0.431mg 0.465mg 0%
Leucine 0.752mg 1.4mg 0%
Lysine 0.491mg 0.212mg 0%
Methionine 0.21mg 0.221mg 0%
Phenylalanine 0.431mg 0.58mg 0%
Valine 0.501mg 0.578mg 0%
Histidine 0.301mg 0.236mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more FatsFats +137.9%
Contains more WaterWater +551.8%
Contains more CarbsCarbs +256.6%
Contains more OtherOther +29.6%
~equal in Protein ~11.02g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +380.7%
Contains less Sat. FatSaturated fat -79.7%
Contains more Poly. FatPolyunsaturated fat +10.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.