Submarine sandwich vs. Olive — In-Depth Nutrition Comparison
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What are the differences between submarine sandwich and olive?
- Submarine sandwich is higher in selenium, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, vitamin B6, and manganese, yet olive is higher in iron and copper.
- Submarine sandwich's daily need coverage for selenium is 35% more.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Olives, ripe, canned (small-extra large) 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 MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +94.3% |
| Contains more PotassiumPotassium | +3425% |
| Contains more ZincZinc | +377.3% |
| Contains more PhosphorusPhosphorus | +3633.3% |
| Contains less SodiumSodium | -21.8% |
| Contains more ManganeseManganese | +1670% |
| Contains more SeleniumSelenium | +2111.1% |
| Contains more IronIron | +82.3% |
| Contains more CopperCopper | +198.8% |
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 | +733.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11333.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +11583.8% |
| Contains more Vitamin B5Vitamin B5 | +3600% |
| Contains more Vitamin B6Vitamin B6 | +2155.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +221.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +182.5% |
| Contains more Vitamin EVitamin E | +302.4% |
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:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
| Contains more ProteinProtein | +1152.4% |
| Contains more CarbsCarbs | +226.4% |
| Contains more OtherOther | +12.1% |
| Contains more WaterWater | +41.6% |
~equal in
Fats
~10.68g
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
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
| Contains more Poly. FatPolyunsaturated fat | +111.5% |
| Contains less Sat. FatSaturated fat | -60.2% |
| Contains more Mono. FatMonounsaturated fat | +112.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 19.9µg | 0.9µg | 35% |
| Vitamin B1 | 0.343mg | 0.003mg | 28% |
| Vitamin B3 | 4.323mg | 0.037mg | 27% |
| Vitamin B2 | 0.267mg | 0mg | 21% |
| Iron | 1.81mg | 3.3mg | 19% |
| Copper | 0.084mg | 0.251mg | 19% |
| Protein | 10.52g | 0.84g | 19% |
| Folate | 66µg | 0µg | 17% |
| Phosphorus | 112mg | 3mg | 16% |
| Manganese | 0.354mg | 0.02mg | 15% |
| Vitamin B6 | 0.203mg | 0.009mg | 15% |
| Vitamin B5 | 0.555mg | 0.015mg | 11% |
| Saturated fat | 3.554g | 1.415g | 10% |
| Monounsaturated fat | 3.716g | 7.888g | 10% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Fiber | 1.2g | 3.2g | 8% |
| Zinc | 1.05mg | 0.22mg | 8% |
| Potassium | 282mg | 8mg | 8% |
| Vitamin E | 0.41mg | 1.65mg | 8% |
| Calcium | 171mg | 88mg | 8% |
| Sodium | 575mg | 735mg | 7% |
| Vitamin C | 7.5mg | 0.9mg | 7% |
| Polyunsaturated fat | 1.927g | 0.911g | 7% |
| Starch | 15.67g | 6% | |
| Calories | 213kcal | 115kcal | 5% |
| Carbs | 20.43g | 6.26g | 5% |
| Magnesium | 20mg | 4mg | 4% |
| Vitamin K | 4.5µg | 1.4µg | 3% |
| Choline | 29.1mg | 10.3mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Fats | 10.04g | 10.68g | 1% |
| Net carbs | 19.23g | 3.06g | N/A |
| Sugar | 3.18g | 0g | N/A |
| Vitamin A | 22µg | 20µg | 0% |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0.026mg | 0% |
| Isoleucine | 0.431mg | 0.031mg | 0% |
| Leucine | 0.752mg | 0.05mg | 0% |
| Lysine | 0.491mg | 0.032mg | 0% |
| Methionine | 0.21mg | 0.012mg | 0% |
| Phenylalanine | 0.431mg | 0.029mg | 0% |
| Valine | 0.501mg | 0.038mg | 0% |
| Histidine | 0.301mg | 0.023mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
49%
35%
Comparison summary
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 160mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3.5)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 2.139g)