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  6. Submarine sandwich vs. Mustard Greens Raw

Submarine sandwich vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and mustard Greens Raw

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, folate, and vitamin B2; however, mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 211% higher.
  • Mustard Greens Raw have 355 times less saturated fat than submarine sandwich. Submarine sandwich has 3.554g of saturated fat, while mustard Greens Raw have 0.01g.

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

Infographic

Submarine sandwich vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +48.7%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +93.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +36.2%
Contains more CopperCopper +96.4%
Contains less SodiumSodium -96.5%
~equal in Iron ~1.64mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +328.8%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +440.4%
Contains more Vitamin B5Vitamin B5 +164.3%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +5720%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +586.4%
Contains more Vitamin EVitamin E +390.2%
Contains more Vitamin KVitamin K +5622.2%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Mustard Greens Raw DV% diff.
Vitamin K 4.5µg 257.5µg 211%
Vitamin C 7.5mg 70mg 69%
Selenium 19.9µg 0.9µg 35%
Sodium 575mg 20mg 24%
Vitamin B3 4.323mg 0.8mg 22%
Vitamin B1 0.343mg 0.08mg 22%
Saturated fat 3.554g 0.01g 16%
Fats 10.04g 0.42g 15%
Protein 10.52g 2.86g 15%
Manganese 0.354mg 15%
Vitamin A 22µg 151µg 14%
Folate 66µg 12µg 14%
Polyunsaturated fat 1.927g 0.038g 13%
Vitamin B2 0.267mg 0.11mg 12%
Vitamin E 0.41mg 2.01mg 11%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 27kcal 9%
Copper 0.084mg 0.165mg 9%
Monounsaturated fat 3.716g 0.092g 9%
Cholesterol 27mg 0mg 9%
Phosphorus 112mg 58mg 8%
Fiber 1.2g 3.2g 8%
Vitamin B5 0.555mg 0.21mg 7%
Zinc 1.05mg 0.25mg 7%
Starch 15.67g 6%
Calcium 171mg 115mg 6%
Choline 29.1mg 0.5mg 5%
Carbs 20.43g 4.67g 5%
Potassium 282mg 384mg 3%
Magnesium 20mg 32mg 3%
Fructose 1.4g 2%
Vitamin B6 0.203mg 0.18mg 2%
Iron 1.81mg 1.64mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 1.47g N/A
Sugar 3.18g 1.32g 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 N/A
Omega-3 - DPA 0.005g 0g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +267.8%
Contains more FatsFats +2290.5%
Contains more CarbsCarbs +337.5%
Contains more OtherOther +85.2%
Contains more WaterWater +60.5%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3939.1%
Contains more Poly. FatPolyunsaturated fat +4971.1%
Contains less Sat. FatSaturated fat -99.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.