Submarine sandwich vs. Mussels — In-Depth Nutrition Comparison
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How are submarine sandwich and mussels different?
- Submarine sandwich is higher in calcium; however, mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, zinc, and vitamin B2.
- Daily need coverage for vitamin B12 for mussels is 991% higher.
- Submarine sandwich contains 5 times more calcium than mussels. While submarine sandwich contains 171mg of calcium, mussels contains only 33mg.
- Mussels has less saturated fat.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Mollusks, mussel, blue, cooked, moist heat are the varieties 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 CalciumCalcium | +418.2% |
| Contains more MagnesiumMagnesium | +85% |
| Contains more IronIron | +271.3% |
| Contains more CopperCopper | +77.4% |
| Contains more ZincZinc | +154.3% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains less SodiumSodium | -35.8% |
| Contains more ManganeseManganese | +1820.9% |
| Contains more SeleniumSelenium | +350.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +44.1% |
| Contains more Vitamin B6Vitamin B6 | +103% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +81.3% |
| Contains more Vitamin AVitamin A | +313.6% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B5Vitamin B5 | +71.2% |
| Contains more Vitamin B12Vitamin B12 | +10809.1% |
| Contains more FolateFolate | +15.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 24µg | 991% |
| Manganese | 0.354mg | 6.8mg | 280% |
| Selenium | 19.9µg | 89.6µg | 127% |
| Iron | 1.81mg | 6.72mg | 61% |
| Protein | 10.52g | 23.8g | 27% |
| Phosphorus | 112mg | 285mg | 25% |
| Zinc | 1.05mg | 2.67mg | 15% |
| Calcium | 171mg | 33mg | 14% |
| Vitamin B2 | 0.267mg | 0.42mg | 12% |
| Saturated fat | 3.554g | 0.85g | 12% |
| Cholesterol | 27mg | 56mg | 10% |
| Fats | 10.04g | 4.48g | 9% |
| Sodium | 575mg | 369mg | 9% |
| Vitamin B5 | 0.555mg | 0.95mg | 8% |
| Vitamin B3 | 4.323mg | 3mg | 8% |
| Vitamin A | 22µg | 91µg | 8% |
| Vitamin B6 | 0.203mg | 0.1mg | 8% |
| Monounsaturated fat | 3.716g | 1.014g | 7% |
| Copper | 0.084mg | 0.149mg | 7% |
| Vitamin C | 7.5mg | 13.6mg | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Fiber | 1.2g | 0g | 5% |
| Polyunsaturated fat | 1.927g | 1.212g | 5% |
| Vitamin B1 | 0.343mg | 0.3mg | 4% |
| Magnesium | 20mg | 37mg | 4% |
| Carbs | 20.43g | 7.39g | 4% |
| Vitamin K | 4.5µg | 4% | |
| Folate | 66µg | 76µg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Calories | 213kcal | 172kcal | 2% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin D | 7IU | 1% | |
| Net carbs | 19.23g | 7.39g | N/A |
| Potassium | 282mg | 268mg | 0% |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.267mg | 0% |
| Threonine | 0.331mg | 1.025mg | 0% |
| Isoleucine | 0.431mg | 1.036mg | 0% |
| Leucine | 0.752mg | 1.676mg | 0% |
| Lysine | 0.491mg | 1.779mg | 0% |
| Methionine | 0.21mg | 0.537mg | 0% |
| Phenylalanine | 0.431mg | 0.853mg | 0% |
| Valine | 0.501mg | 1.04mg | 0% |
| Histidine | 0.301mg | 0.457mg | 0% |
| Omega-3 - EPA | 0.001g | 0.276g | N/A |
| Omega-3 - DHA | 0.002g | 0.506g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 0.044g | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
23.8 g
Fats:
4.48 g
Carbs:
7.39 g
Water:
61.15 g
Other:
3.18 g
| Contains more FatsFats | +124.1% |
| Contains more CarbsCarbs | +176.5% |
| Contains more ProteinProtein | +126.2% |
| Contains more OtherOther | +27.2% |
~equal in
Water
~61.15g
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
0.85 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
1.212 g
| Contains more Mono. FatMonounsaturated fat | +266.5% |
| Contains more Poly. FatPolyunsaturated fat | +59% |
| Contains less Sat. FatSaturated fat | -76.1% |
