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  6. Submarine sandwich vs. Passion fruit

Submarine sandwich vs. Passion fruit — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and passion fruit

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, calcium, and folate; however, passion fruit is higher in fiber, vitamin C, and vitamin A.
  • Passion fruit covers your daily fiber needs 37% more than submarine sandwich.
  • Passion fruit has less saturated fat.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Passion-fruit, (granadilla), purple, raw.

Infographic

Submarine sandwich vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +1325%
Contains more IronIron +13.1%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +64.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3216.7%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +23.4%
Contains less SodiumSodium -95.1%
~equal in Copper ~0.086mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +542.9%
Contains more FolateFolate +371.4%
Contains more CholineCholine +282.9%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +190.9%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Passion fruit DV% diff.
Fiber 1.2g 10.4g 37%
Selenium 19.9µg 0.6µg 35%
Vitamin B1 0.343mg 0mg 29%
Vitamin C 7.5mg 30mg 25%
Sodium 575mg 28mg 24%
Vitamin B3 4.323mg 1.5mg 18%
Protein 10.52g 2.2g 17%
Saturated fat 3.554g 0.059g 16%
Calcium 171mg 12mg 16%
Manganese 0.354mg 15%
Fats 10.04g 0.7g 14%
Folate 66µg 14µg 13%
Vitamin B2 0.267mg 0.13mg 11%
Vitamin B5 0.555mg 11%
Polyunsaturated fat 1.927g 0.411g 10%
Vitamin B12 0.22µg 0µg 9%
Zinc 1.05mg 0.1mg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.086g 9%
Vitamin B6 0.203mg 0.1mg 8%
Calories 213kcal 97kcal 6%
Phosphorus 112mg 68mg 6%
Starch 15.67g 6%
Vitamin A 22µg 64µg 5%
Choline 29.1mg 7.6mg 4%
Vitamin E 0.41mg 0.02mg 3%
Iron 1.81mg 1.6mg 3%
Vitamin K 4.5µg 0.7µg 3%
Potassium 282mg 348mg 2%
Fructose 1.4g 2%
Magnesium 20mg 29mg 2%
Vitamin D 7IU 0IU 1%
Carbs 20.43g 23.38g 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 12.98g N/A
Sugar 3.18g 11.2g N/A
Copper 0.084mg 0.086mg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +378.2%
Contains more FatsFats +1334.3%
Contains more OtherOther +216.5%
Contains more CarbsCarbs +14.4%
Contains more WaterWater +29.1%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +4220.9%
Contains more Poly. FatPolyunsaturated fat +368.9%
Contains less Sat. FatSaturated fat -98.3%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.