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Submarine sandwich vs. True morels — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and true morels

  • Submarine sandwich has more selenium, vitamin B1, folate, vitamin B3, and calcium; however, true morels have more iron, copper, and vitamin D.
  • Daily need coverage for iron for true morels is 130% higher.
  • True morels have 55 times less saturated fat than submarine sandwich. Submarine sandwich has 3.554g of saturated fat, while true morels have 0.065g.

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

Infographic

Submarine sandwich vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more CalciumCalcium +297.7%
Contains more SeleniumSelenium +804.5%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +572.9%
Contains more CopperCopper +644%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +73.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +65.8%
~equal in Magnesium ~19mg

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% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +397.1%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +92%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +2450%

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: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +237.2%
Contains more FatsFats +1661.4%
Contains more CarbsCarbs +300.6%
Contains more OtherOther +56.3%
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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +7046.2%
Contains more Poly. FatPolyunsaturated fat +345%
Contains less Sat. FatSaturated fat -98.2%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +105%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~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 True morels
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich True morels DV% diff.
Iron 1.81mg 12.18mg 130%
Copper 0.084mg 0.625mg 60%
Selenium 19.9µg 2.2µg 32%
Vitamin D 0.2µg 5.1µg 25%
Vitamin D 7IU 206IU 25%
Sodium 575mg 21mg 24%
Vitamin B1 0.343mg 0.069mg 23%
Saturated fat 3.554g 0.065g 16%
Fats 10.04g 0.57g 15%
Protein 10.52g 3.12g 15%
Folate 66µg 9µg 14%
Vitamin B3 4.323mg 2.252mg 13%
Calcium 171mg 43mg 13%
Phosphorus 112mg 194mg 12%
Polyunsaturated fat 1.927g 0.433g 10%
Manganese 0.354mg 0.587mg 10%
Zinc 1.05mg 2.03mg 9%
Cholesterol 27mg 9%
Vitamin B12 0.22µg 9%
Monounsaturated fat 3.716g 0.052g 9%
Calories 213kcal 31kcal 9%
Vitamin C 7.5mg 8%
Fiber 1.2g 2.8g 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B6 0.203mg 0.136mg 5%
Vitamin B2 0.267mg 0.205mg 5%
Carbs 20.43g 5.1g 5%
Vitamin K 4.5µg 4%
Potassium 282mg 411mg 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 0g 2%
Vitamin A 22µg 0µg 2%
Vitamin B5 0.555mg 0.44mg 2%
Net carbs 19.23g 2.3g N/A
Magnesium 20mg 19mg 0%
Sugar 3.18g 0.6g N/A
Trans fat 0.119g 0g 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 0g 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 0.001g N/A
Omega-6 - Linoleic acid 1.665g 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich True morels
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
19%
True morels
Minerals Daily Need Coverage Score
49%
Submarine sandwich
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 554mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 3.489g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.6)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.