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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 has more Vitamin K, Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from 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.
Submarine sandwich
Submarine sandwich
6
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +48.7%
Contains more Iron +10.4%
Contains more Phosphorus +93.1%
Contains more Zinc +320%
Contains more Selenium +2111.1%
Contains more Magnesium +60%
Contains more Potassium +36.2%
Contains less Sodium -96.5%
Contains more Copper +96.4%
Equal in Iron - 1.64
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +48.7%
Contains more Iron +10.4%
Contains more Phosphorus +93.1%
Contains more Zinc +320%
Contains more Selenium +2111.1%
Contains more Magnesium +60%
Contains more Potassium +36.2%
Contains less Sodium -96.5%
Contains more Copper +96.4%
Equal in Iron - 1.64

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.
Submarine sandwich
Submarine sandwich
8
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +328.8%
Contains more Vitamin B2 +142.7%
Contains more Vitamin B3 +440.4%
Contains more Vitamin B5 +164.3%
Contains more Vitamin B6 +12.8%
Contains more Folate +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1678.8%
Contains more Vitamin E +390.2%
Contains more Vitamin C +833.3%
Contains more Vitamin K +5622.2%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +328.8%
Contains more Vitamin B2 +142.7%
Contains more Vitamin B3 +440.4%
Contains more Vitamin B5 +164.3%
Contains more Vitamin B6 +12.8%
Contains more Folate +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1678.8%
Contains more Vitamin E +390.2%
Contains more Vitamin C +833.3%
Contains more Vitamin K +5622.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +267.8%
Contains more Fats +2290.5%
Contains more Carbs +337.5%
Contains more Other +85.2%
Contains more Water +60.5%
Submarine sandwich
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
Mustard Greens Raw
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 Protein +267.8%
Contains more Fats +2290.5%
Contains more Carbs +337.5%
Contains more Other +85.2%
Contains more Water +60.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +3939.1%
Contains more Polyunsaturated fat +4971.1%
Contains less Saturated Fat -99.7%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +3939.1%
Contains more Polyunsaturated fat +4971.1%
Contains less Saturated Fat -99.7%

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 Mustard Greens Raw
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Mustard Greens Raw Opinion
Net carbs 19.23g 1.47g Submarine sandwich
Protein 10.52g 2.86g Submarine sandwich
Fats 10.04g 0.42g Submarine sandwich
Carbs 20.43g 4.67g Submarine sandwich
Calories 213kcal 27kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g 1.32g Mustard Greens Raw
Fiber 1.2g 3.2g Mustard Greens Raw
Calcium 171mg 115mg Submarine sandwich
Iron 1.81mg 1.64mg Submarine sandwich
Magnesium 20mg 32mg Mustard Greens Raw
Phosphorus 112mg 58mg Submarine sandwich
Potassium 282mg 384mg Mustard Greens Raw
Sodium 575mg 20mg Mustard Greens Raw
Zinc 1.05mg 0.25mg Submarine sandwich
Copper 0.084mg 0.165mg Mustard Greens Raw
Manganese 0.354mg Submarine sandwich
Selenium 19.9µg 0.9µg Submarine sandwich
Vitamin A 170IU 3024IU Mustard Greens Raw
Vitamin A RAE 22µg 151µg Mustard Greens Raw
Vitamin E 0.41mg 2.01mg Mustard Greens Raw
Vitamin D 7IU 0IU Submarine sandwich
Vitamin D 0.2µg 0µg Submarine sandwich
Vitamin C 7.5mg 70mg Mustard Greens Raw
Vitamin B1 0.343mg 0.08mg Submarine sandwich
Vitamin B2 0.267mg 0.11mg Submarine sandwich
Vitamin B3 4.323mg 0.8mg Submarine sandwich
Vitamin B5 0.555mg 0.21mg Submarine sandwich
Vitamin B6 0.203mg 0.18mg Submarine sandwich
Folate 66µg 12µg Submarine sandwich
Vitamin B12 0.22µg 0µg Submarine sandwich
Vitamin K 4.5µg 257.5µg Mustard Greens Raw
Tryptophan 0.1mg Submarine sandwich
Threonine 0.331mg Submarine sandwich
Isoleucine 0.431mg Submarine sandwich
Leucine 0.752mg Submarine sandwich
Lysine 0.491mg Submarine sandwich
Methionine 0.21mg Submarine sandwich
Phenylalanine 0.431mg Submarine sandwich
Valine 0.501mg Submarine sandwich
Histidine 0.301mg Submarine sandwich
Cholesterol 27mg 0mg Mustard Greens Raw
Trans Fat 0.119g 0g Mustard Greens Raw
Saturated Fat 3.554g 0.01g Mustard Greens Raw
Omega-3 - DHA 0.002g 0g Submarine sandwich
Omega-3 - EPA 0.001g 0g Submarine sandwich
Omega-3 - DPA 0.005g 0g Submarine sandwich
Monounsaturated Fat 3.716g 0.092g Submarine sandwich
Polyunsaturated fat 1.927g 0.038g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Submarine sandwich
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
49%
Submarine sandwich
25%
Mustard Greens Raw

Comparison summary

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 - $1.4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 555mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 3.544g)

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.