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Submarine sandwich vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and pistachios

  • Submarine sandwich has more selenium; however, pistachios are higher in copper, vitamin B6, phosphorus, vitamin B1, fiber, manganese, iron, and magnesium.
  • Pistachios cover your daily copper needs 135% more than submarine sandwich.
  • Pistachios contain 575 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while pistachios contain 1mg.

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

Infographic

Submarine sandwich vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +62.9%
Contains more SeleniumSelenium +184.3%
Contains more MagnesiumMagnesium +505%
Contains more PotassiumPotassium +263.5%
Contains more IronIron +116.6%
Contains more CopperCopper +1447.6%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +337.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +239%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +33.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +18.2%
Contains more Vitamin EVitamin E +597.6%
Contains more Vitamin B1Vitamin B1 +153.6%
Contains more Vitamin B6Vitamin B6 +737.4%
~equal in Vitamin B5 ~0.52mg

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1193.1%
Contains more ProteinProtein +91.6%
Contains more FatsFats +351.4%
Contains more CarbsCarbs +33%
Contains more OtherOther +19.2%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +525.9%
Contains more Poly. FatPolyunsaturated fat +646.2%

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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +838.3%
Contains more GlucoseGlucose +284.4%
Contains more FructoseFructose +483.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +176.5%
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 Pistachio
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 Pistachio DV% diff.
Copper 0.084mg 1.3mg 135%
Vitamin B6 0.203mg 1.7mg 115%
Polyunsaturated fat 1.927g 14.38g 83%
Phosphorus 112mg 490mg 54%
Fats 10.04g 45.32g 54%
Monounsaturated fat 3.716g 23.257g 49%
Vitamin B1 0.343mg 0.87mg 44%
Fiber 1.2g 10.6g 38%
Manganese 0.354mg 1.2mg 37%
Iron 1.81mg 3.92mg 26%
Sodium 575mg 1mg 25%
Magnesium 20mg 121mg 24%
Selenium 19.9µg 7µg 23%
Potassium 282mg 1025mg 22%
Protein 10.52g 20.16g 19%
Vitamin B3 4.323mg 1.3mg 19%
Calories 213kcal 560kcal 17%
Vitamin E 0.41mg 2.86mg 16%
Saturated fat 3.554g 5.907g 11%
Zinc 1.05mg 2.2mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Vitamin B2 0.267mg 0.16mg 8%
Calcium 171mg 105mg 7%
Starch 15.67g 1.67g 6%
Choline 29.1mg 5%
Folate 66µg 51µg 4%
Vitamin K 4.5µg 4%
Vitamin C 7.5mg 5.6mg 2%
Carbs 20.43g 27.17g 2%
Fructose 1.4g 0.24g 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin B5 0.555mg 0.52mg 1%
Net carbs 19.23g 16.57g N/A
Sugar 3.18g 7.66g N/A
Vitamin A 22µg 26µg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.251mg 0%
Threonine 0.331mg 0.684mg 0%
Isoleucine 0.431mg 0.917mg 0%
Leucine 0.752mg 1.604mg 0%
Lysine 0.491mg 1.138mg 0%
Methionine 0.21mg 0.36mg 0%
Phenylalanine 0.431mg 1.092mg 0%
Valine 0.501mg 1.249mg 0%
Histidine 0.301mg 0.512mg 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 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
49%
Submarine sandwich
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 2.353g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 28)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 574mg)
Which food is richer in minerals?
Pistachio
Pistachio 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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.