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  6. Submarine sandwich vs. Palm oil

Submarine sandwich vs. Palm oil — In-Depth Nutrition Comparison

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How are submarine sandwich and palm oil different?

  • Submarine sandwich is higher in selenium, vitamin B1, vitamin B3, iron, vitamin B2, calcium, and folate; however, palm oil is richer in vitamin E.
  • Daily need coverage for saturated fat for palm oil is 229% higher.
  • Palm oil has less sodium.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Oil, palm are the varieties used in this article.

Infographic

Submarine sandwich vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +18000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9600%
Contains more Vitamin EVitamin E +3787.8%
Contains more Vitamin KVitamin K +77.8%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +896%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +895.7%
Contains more Poly. FatPolyunsaturated fat +382.6%

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 Palm oil
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Palm oil DV% diff.
Saturated fat 3.554g 49.3g 208%
Fats 10.04g 100g 138%
Vitamin E 0.41mg 15.94mg 104%
Monounsaturated fat 3.716g 37g 83%
Polyunsaturated fat 1.927g 9.3g 49%
Selenium 19.9µg 0µg 36%
Calories 213kcal 884kcal 34%
Vitamin B1 0.343mg 0mg 29%
Vitamin B3 4.323mg 0mg 27%
Sodium 575mg 0mg 25%
Iron 1.81mg 0.01mg 23%
Protein 10.52g 0g 21%
Vitamin B2 0.267mg 0mg 21%
Folate 66µg 0µg 17%
Calcium 171mg 0mg 17%
Phosphorus 112mg 0mg 16%
Vitamin B6 0.203mg 0mg 16%
Manganese 0.354mg 15%
Vitamin B5 0.555mg 0mg 11%
Zinc 1.05mg 0mg 10%
Copper 0.084mg 0mg 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 7.5mg 0mg 8%
Potassium 282mg 0mg 8%
Carbs 20.43g 0g 7%
Starch 15.67g 6%
Magnesium 20mg 0mg 5%
Fiber 1.2g 0g 5%
Choline 29.1mg 0.3mg 5%
Vitamin K 4.5µg 8µg 3%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0mg 0%
Threonine 0.331mg 0mg 0%
Isoleucine 0.431mg 0mg 0%
Leucine 0.752mg 0mg 0%
Lysine 0.491mg 0mg 0%
Methionine 0.21mg 0mg 0%
Phenylalanine 0.431mg 0mg 0%
Valine 0.501mg 0mg 0%
Histidine 0.301mg 0mg 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?

ok
ok
is better in case of low diet
Submarine sandwich Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
49%
Submarine sandwich
0%
Palm oil

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 45.746g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 575mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.