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Submarine sandwich vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and macadamia

  • Submarine sandwich has more selenium and folate; however, macadamia is higher in manganese, copper, vitamin B1, fiber, magnesium, and iron.
  • Macadamia covers your daily manganese needs 164% more than submarine sandwich.
  • Macadamia contains 115 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while macadamia contains 5mg.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Nuts, macadamia nuts, raw.

Infographic

Submarine sandwich vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more CalciumCalcium +101.2%
Contains more SeleniumSelenium +452.8%
Contains more MagnesiumMagnesium +550%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +103.9%
Contains more CopperCopper +800%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +67.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1066.9%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64.8%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +248.4%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +35.5%

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +33%
Contains more CarbsCarbs +47.8%
Contains more WaterWater +4055.1%
Contains more OtherOther +119.3%
Contains more FatsFats +654.7%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Poly. FatPolyunsaturated fat +28.3%
Contains more Mono. FatMonounsaturated fat +1484.4%

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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1392.4%
Contains more GlucoseGlucose +1657.1%
Contains more FructoseFructose +1900%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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 Macadamia
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Macadamia DV% diff.
Manganese 0.354mg 4.131mg 164%
Monounsaturated fat 3.716g 58.877g 138%
Fats 10.04g 75.77g 101%
Copper 0.084mg 0.756mg 75%
Vitamin B1 0.343mg 1.195mg 71%
Saturated fat 3.554g 12.061g 39%
Selenium 19.9µg 3.6µg 30%
Fiber 1.2g 8.6g 30%
Magnesium 20mg 130mg 26%
Sodium 575mg 5mg 25%
Calories 213kcal 718kcal 25%
Iron 1.81mg 3.69mg 24%
Folate 66µg 11µg 14%
Vitamin B3 4.323mg 2.473mg 12%
Phosphorus 112mg 188mg 11%
Calcium 171mg 85mg 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B2 0.267mg 0.162mg 8%
Vitamin C 7.5mg 1.2mg 7%
Vitamin B6 0.203mg 0.275mg 6%
Starch 15.67g 1.05g 6%
Choline 29.1mg 5%
Protein 10.52g 7.91g 5%
Vitamin K 4.5µg 4%
Vitamin B5 0.555mg 0.758mg 4%
Polyunsaturated fat 1.927g 1.502g 3%
Potassium 282mg 368mg 3%
Vitamin A 22µg 0µg 2%
Zinc 1.05mg 1.3mg 2%
Fructose 1.4g 0.07g 2%
Carbs 20.43g 13.82g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Vitamin E 0.41mg 0.54mg 1%
Net carbs 19.23g 5.22g N/A
Sugar 3.18g 4.57g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.067mg 0%
Threonine 0.331mg 0.37mg 0%
Isoleucine 0.431mg 0.314mg 0%
Leucine 0.752mg 0.602mg 0%
Lysine 0.491mg 0.018mg 0%
Methionine 0.21mg 0.023mg 0%
Phenylalanine 0.431mg 0.665mg 0%
Valine 0.501mg 0.363mg 0%
Histidine 0.301mg 0.195mg 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 0g N/A
Omega-6 - Linoleic acid 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
49%
Submarine sandwich
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 8.507g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 570mg)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.