Submarine sandwich vs. Scallion — In-Depth Nutrition Comparison

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A recap on the differences between submarine sandwich and scallion

Submarine sandwich has more selenium, vitamin B1, vitamin B3, vitamin B2, and vitamin B6; however, scallion is higher in vitamin K, vitamin A, and vitamin C.
Scallion covers your daily vitamin K needs 169% more than submarine sandwich.
Scallion contains 111 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while scallion contains 0.032g.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Onions, spring or scallions (includes tops and bulb), raw.

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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.

Submarine sandwich

Scallion

Contains more CalciumCalcium	+137.5%
Contains more IronIron	+22.3%
Contains more ZincZinc	+169.2%
Contains more PhosphorusPhosphorus	+202.7%
Contains more ManganeseManganese	+121.3%
Contains more SeleniumSelenium	+3216.7%

Contains less SodiumSodium

-97.2%

~equal in Magnesium ~20mg

~equal in Potassium ~276mg

~equal in Copper ~0.083mg

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.

Submarine sandwich

Scallion

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+523.6%
Contains more Vitamin B2Vitamin B2	+233.8%
Contains more Vitamin B3Vitamin B3	+723.4%
Contains more Vitamin B5Vitamin B5	+640%
Contains more Vitamin B6Vitamin B6	+232.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+410.5%

Contains more Vitamin CVitamin C	+150.7%
Contains more Vitamin AVitamin A	+127.3%
Contains more Vitamin EVitamin E	+34.1%
Contains more Vitamin KVitamin K	+4500%

~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	4.5µg	207µg	169%
Selenium	19.9µg	0.6µg	35%
Sodium	575mg	16mg	24%
Vitamin B3	4.323mg	0.525mg	24%
Vitamin B1	0.343mg	0.055mg	24%
Protein	10.52g	1.83g	17%
Saturated fat	3.554g	0.032g	16%
Fats	10.04g	0.19g	15%
Vitamin B2	0.267mg	0.08mg	14%
Vitamin C	7.5mg	18.8mg	13%
Polyunsaturated fat	1.927g	0.074g	12%
Vitamin B6	0.203mg	0.061mg	11%
Phosphorus	112mg	37mg	11%
Vitamin B5	0.555mg	0.075mg	10%
Calcium	171mg	72mg	10%
Monounsaturated fat	3.716g	0.027g	9%
Vitamin B12	0.22µg	0µg	9%
Calories	213kcal	32kcal	9%
Cholesterol	27mg	0mg	9%
Manganese	0.354mg	0.16mg	8%
Starch	15.67g		6%
Zinc	1.05mg	0.39mg	6%
Fiber	1.2g	2.6g	6%
Iron	1.81mg	1.48mg	4%
Carbs	20.43g	7.34g	4%
Choline	29.1mg	5.7mg	4%
Vitamin A	22µg	50µg	3%
Fructose	1.4g		2%
Vitamin D	7IU	0IU	1%
Folate	66µg	64µg	1%
Vitamin D	0.2µg	0µg	1%
Vitamin E	0.41mg	0.55mg	1%
Net carbs	19.23g	4.74g	N/A
Magnesium	20mg	20mg	0%
Potassium	282mg	276mg	0%
Sugar	3.18g	2.33g	N/A
Copper	0.084mg	0.083mg	0%
Trans fat	0.119g	0g	N/A
Tryptophan	0.1mg	0.02mg	0%
Threonine	0.331mg	0.072mg	0%
Isoleucine	0.431mg	0.077mg	0%
Leucine	0.752mg	0.109mg	0%
Lysine	0.491mg	0.091mg	0%
Methionine	0.21mg	0.02mg	0%
Phenylalanine	0.431mg	0.059mg	0%
Valine	0.501mg	0.081mg	0%
Histidine	0.301mg	0.032mg	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