Submarine sandwich vs. Omelette — In-Depth Nutrition Comparison
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The main differences between submarine sandwich and omelette
- Submarine sandwich has more vitamin B3, vitamin B1, manganese, and calcium; however, omelette has more choline, vitamin B12, vitamin B5, and selenium.
- Daily need coverage for cholesterol for omelette is 95% higher.
- Omelette has 68 times less vitamin B3 than submarine sandwich. Submarine sandwich has 4.323mg of vitamin B3, while omelette has 0.064mg.
- Omelette is lower in sodium.
Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Egg, whole, cooked, omelet.
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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 | +81.8% |
| Contains more CalciumCalcium | +256.3% |
| Contains more PotassiumPotassium | +141% |
| Contains more IronIron | +22.3% |
| Contains more CopperCopper | +33.3% |
| Contains more ManganeseManganese | +1375% |
| Contains more PhosphorusPhosphorus | +49.1% |
| Contains less SodiumSodium | -73% |
| Contains more SeleniumSelenium | +29.6% |
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 B1Vitamin B1 | +908.8% |
| Contains more Vitamin B3Vitamin B3 | +6654.7% |
| Contains more Vitamin B6Vitamin B6 | +42% |
| Contains more FolateFolate | +69.2% |
| Contains more Vitamin AVitamin A | +681.8% |
| Contains more Vitamin EVitamin E | +214.6% |
| Contains more Vitamin DVitamin D | +750% |
| Contains more Vitamin B2Vitamin B2 | +44.6% |
| Contains more Vitamin B5Vitamin B5 | +132.3% |
| Contains more Vitamin B12Vitamin B12 | +245.5% |
| Contains more CholineCholine | +750.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 27mg | 313mg | 95% |
| Choline | 29.1mg | 247.6mg | 40% |
| Vitamin B3 | 4.323mg | 0.064mg | 27% |
| Vitamin B1 | 0.343mg | 0.034mg | 26% |
| Vitamin B12 | 0.22µg | 0.76µg | 23% |
| Sodium | 575mg | 155mg | 18% |
| Vitamin A | 22µg | 172µg | 17% |
| Vitamin B5 | 0.555mg | 1.289mg | 15% |
| Manganese | 0.354mg | 0.024mg | 14% |
| Calcium | 171mg | 48mg | 12% |
| Selenium | 19.9µg | 25.8µg | 11% |
| Vitamin B2 | 0.267mg | 0.386mg | 9% |
| Vitamin D | 0.2µg | 1.7µg | 8% |
| Vitamin D | 7IU | 69IU | 8% |
| Phosphorus | 112mg | 167mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Folate | 66µg | 39µg | 7% |
| Carbs | 20.43g | 0.64g | 7% |
| Vitamin E | 0.41mg | 1.29mg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B6 | 0.203mg | 0.143mg | 5% |
| Potassium | 282mg | 117mg | 5% |
| Polyunsaturated fat | 1.927g | 2.712g | 5% |
| Fiber | 1.2g | 0g | 5% |
| Iron | 1.81mg | 1.48mg | 4% |
| Monounsaturated fat | 3.716g | 4.843g | 3% |
| Calories | 213kcal | 154kcal | 3% |
| Fructose | 1.4g | 0g | 2% |
| Copper | 0.084mg | 0.063mg | 2% |
| Magnesium | 20mg | 11mg | 2% |
| Fats | 10.04g | 11.66g | 2% |
| Saturated fat | 3.554g | 3.319g | 1% |
| Protein | 10.52g | 10.57g | 0% |
| Net carbs | 19.23g | 0.64g | N/A |
| Sugar | 3.18g | 0.31g | N/A |
| Zinc | 1.05mg | 1.09mg | 0% |
| Vitamin K | 4.5µg | 4.5µg | 0% |
| Trans fat | 0.119g | 0.709g | N/A |
| Tryptophan | 0.1mg | 0.14mg | 0% |
| Threonine | 0.331mg | 0.467mg | 0% |
| Isoleucine | 0.431mg | 0.565mg | 0% |
| Leucine | 0.752mg | 0.913mg | 0% |
| Lysine | 0.491mg | 0.767mg | 0% |
| Methionine | 0.21mg | 0.319mg | 0% |
| Phenylalanine | 0.431mg | 0.572mg | 0% |
| Valine | 0.501mg | 0.722mg | 0% |
| Histidine | 0.301mg | 0.26mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0.049g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 0.006g | 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 | 0.015g | 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:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more CarbsCarbs | +3092.2% |
| Contains more OtherOther | +150% |
| Contains more FatsFats | +16.1% |
| Contains more WaterWater | +34.7% |
~equal in
Protein
~10.57g
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
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains more Mono. FatMonounsaturated fat | +30.3% |
| Contains more Poly. FatPolyunsaturated fat | +40.7% |
~equal in
Saturated fat
~3.319g
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:
0 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +296.8% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Galactose
~0g
