Submarine sandwich vs. Oatmeal — In-Depth Nutrition Comparison
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What are the differences between submarine sandwich and oatmeal?
- Submarine sandwich is higher in selenium, vitamin B12, calcium, vitamin C, and vitamin B3, yet oatmeal is higher in iron and manganese.
- Oatmeal's daily need coverage for iron is 52% more.
- The amount of cholesterol in oatmeal is lower.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types 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 | +113.8% |
| Contains more PotassiumPotassium | +362.3% |
| Contains more CopperCopper | +27.3% |
| Contains more ZincZinc | +69.4% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains more SeleniumSelenium | +298% |
| Contains more MagnesiumMagnesium | +30% |
| Contains more IronIron | +229.3% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +57.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +485.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.9% |
| Contains more Vitamin B2Vitamin B2 | +24.2% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1025% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +519.1% |
| Contains more Vitamin AVitamin A | +490.9% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.81mg | 5.96mg | 52% |
| Selenium | 19.9µg | 5µg | 27% |
| Sodium | 575mg | 49mg | 23% |
| Protein | 10.52g | 2.37g | 16% |
| Saturated fat | 3.554g | 0.226g | 15% |
| Fats | 10.04g | 1.36g | 13% |
| Vitamin A | 22µg | 130µg | 12% |
| Polyunsaturated fat | 1.927g | 0.426g | 10% |
| Manganese | 0.354mg | 0.558mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Calcium | 171mg | 80mg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B3 | 4.323mg | 3.025mg | 8% |
| Monounsaturated fat | 3.716g | 0.391g | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Vitamin B1 | 0.343mg | 0.26mg | 7% |
| Calories | 213kcal | 68kcal | 7% |
| Vitamin B6 | 0.203mg | 0.29mg | 7% |
| Potassium | 282mg | 61mg | 7% |
| Folate | 66µg | 44µg | 6% |
| Vitamin B5 | 0.555mg | 0.317mg | 5% |
| Phosphorus | 112mg | 77mg | 5% |
| Zinc | 1.05mg | 0.62mg | 4% |
| Vitamin B2 | 0.267mg | 0.215mg | 4% |
| Choline | 29.1mg | 4.7mg | 4% |
| Vitamin K | 4.5µg | 0.4µg | 3% |
| Carbs | 20.43g | 11.67g | 3% |
| Copper | 0.084mg | 0.066mg | 2% |
| Fiber | 1.2g | 1.7g | 2% |
| Fructose | 1.4g | 0g | 2% |
| Vitamin E | 0.41mg | 0.07mg | 2% |
| Starch | 15.67g | 10.37g | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Magnesium | 20mg | 26mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 9.97g | N/A |
| Sugar | 3.18g | 0.46g | N/A |
| Trans fat | 0.119g | 0.003g | N/A |
| Tryptophan | 0.1mg | 0.04mg | 0% |
| Threonine | 0.331mg | 0.083mg | 0% |
| Isoleucine | 0.431mg | 0.105mg | 0% |
| Leucine | 0.752mg | 0.2mg | 0% |
| Lysine | 0.491mg | 0.135mg | 0% |
| Methionine | 0.21mg | 0.04mg | 0% |
| Phenylalanine | 0.431mg | 0.13mg | 0% |
| Valine | 0.501mg | 0.151mg | 0% |
| Histidine | 0.301mg | 0.057mg | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +343.9% |
| Contains more FatsFats | +638.2% |
| Contains more CarbsCarbs | +75.1% |
| Contains more OtherOther | +338.6% |
| Contains more WaterWater | +48.7% |
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains more Mono. FatMonounsaturated fat | +850.4% |
| Contains more Poly. FatPolyunsaturated fat | +352.3% |
| Contains less Sat. FatSaturated fat | -93.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
| Contains more StarchStarch | +51.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
