Submarine sandwich vs. Muffin — In-Depth Nutrition Comparison
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How are submarine sandwich and muffin different?
- Submarine sandwich is richer in selenium, vitamin B3, vitamin B1, calcium, vitamin B6, and vitamin B2, while muffin is higher in vitamin K, choline, and vitamin E.
- Muffin covers your daily need for vitamin K, 29% more than submarine sandwich.
- Submarine sandwich contains 5 times more vitamin B6 than muffin. Submarine sandwich contains 0.203mg of vitamin B6, while muffin contains 0.04mg.
- Muffin is lower in sodium.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Muffins, blueberry, commercially prepared (Includes mini-muffins) types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +288.6% |
| Contains more PotassiumPotassium | +133.1% |
| Contains more IronIron | +39.2% |
| Contains more CopperCopper | +40% |
| Contains more ZincZinc | +183.8% |
| Contains more SeleniumSelenium | +142.7% |
| Contains more PhosphorusPhosphorus | +30.4% |
| Contains less SodiumSodium | -41.6% |
| Contains more ManganeseManganese | +26.8% |
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.
| Contains more Vitamin CVitamin C | +733.3% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +104.2% |
| Contains more Vitamin B2Vitamin B2 | +63.8% |
| Contains more Vitamin B3Vitamin B3 | +204.9% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +407.5% |
| Contains more Vitamin B12Vitamin B12 | +37.5% |
| Contains more FolateFolate | +37.5% |
| Contains more Vitamin EVitamin E | +297.6% |
| Contains more Vitamin KVitamin K | +771.1% |
| Contains more CholineCholine | +217.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.927g | 8.103g | 41% |
| Vitamin K | 4.5µg | 39.2µg | 29% |
| Selenium | 19.9µg | 8.2µg | 21% |
| Vitamin B3 | 4.323mg | 1.418mg | 18% |
| Vitamin B1 | 0.343mg | 0.168mg | 15% |
| Vitamin B6 | 0.203mg | 0.04mg | 13% |
| Calcium | 171mg | 44mg | 13% |
| Choline | 29.1mg | 92.5mg | 12% |
| Protein | 10.52g | 4.49g | 12% |
| Carbs | 20.43g | 53g | 11% |
| Sodium | 575mg | 336mg | 10% |
| Fats | 10.04g | 16.07g | 9% |
| Vitamin B2 | 0.267mg | 0.163mg | 8% |
| Vitamin E | 0.41mg | 1.63mg | 8% |
| Calories | 213kcal | 375kcal | 8% |
| Vitamin C | 7.5mg | 0.9mg | 7% |
| Zinc | 1.05mg | 0.37mg | 6% |
| Iron | 1.81mg | 1.3mg | 6% |
| Phosphorus | 112mg | 146mg | 5% |
| Folate | 66µg | 48µg | 5% |
| Potassium | 282mg | 121mg | 5% |
| Manganese | 0.354mg | 0.449mg | 4% |
| Saturated fat | 3.554g | 2.844g | 3% |
| Vitamin B12 | 0.22µg | 0.16µg | 3% |
| Monounsaturated fat | 3.716g | 4.822g | 3% |
| Copper | 0.084mg | 0.06mg | 3% |
| Magnesium | 20mg | 10mg | 2% |
| Vitamin B5 | 0.555mg | 0.47mg | 2% |
| Vitamin D | 0.2µg | 0.1µg | 1% |
| Cholesterol | 27mg | 30mg | 1% |
| Net carbs | 19.23g | 51.9g | N/A |
| Vitamin D | 7IU | 4IU | 0% |
| Sugar | 3.18g | 31.47g | N/A |
| Fiber | 1.2g | 1.1g | 0% |
| Starch | 15.67g | 16.31g | 0% |
| Vitamin A | 22µg | 21µg | 0% |
| Trans fat | 0.119g | 0.2g | N/A |
| Tryptophan | 0.1mg | 0.066mg | 0% |
| Threonine | 0.331mg | 0.181mg | 0% |
| Isoleucine | 0.431mg | 0.224mg | 0% |
| Leucine | 0.752mg | 0.421mg | 0% |
| Lysine | 0.491mg | 0.199mg | 0% |
| Methionine | 0.21mg | 0.115mg | 0% |
| Phenylalanine | 0.431mg | 0.277mg | 0% |
| Valine | 0.501mg | 0.257mg | 0% |
| Histidine | 0.301mg | 0.128mg | 0% |
| Fructose | 1.4g | 1.21g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0.008g | N/A |
| Omega-3 - ALA | 0.104g | 1.022g | N/A |
| Omega-3 - DPA | 0.005g | 0.001g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0.048g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | 0.002g | N/A |
| Omega-6 - Eicosadienoic acid | 0.048g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 6.911g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
4.49 g
Fats:
16.07 g
Carbs:
53 g
Water:
24.96 g
Other:
1.48 g
| Contains more ProteinProtein | +134.3% |
| Contains more WaterWater | +126.4% |
| Contains more OtherOther | +68.9% |
| Contains more FatsFats | +60.1% |
| Contains more CarbsCarbs | +159.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
2.844 g
Monounsaturated fat:
Mono. Fat
4.822 g
Polyunsaturated fat:
Poly. Fat
8.103 g
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +29.8% |
| Contains more Poly. FatPolyunsaturated fat | +320.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
16.31 g
Sucrose:
28.01 g
Glucose:
1.23 g
Fructose:
1.21 g
Lactose:
0.54 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more FructoseFructose | +15.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +575% |
~equal in
Starch
~16.31g
~equal in
Glucose
~1.23g
~equal in
Maltose
~0.47g
~equal in
Galactose
~0g
