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Submarine sandwich vs. Pea raw — In-Depth Nutrition Comparison

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How are submarine sandwich and pea raw different?

  • Submarine sandwich is richer in selenium, calcium, vitamin B3, and vitamin B2, while pea raw is higher in vitamin C, fiber, vitamin K, and vitamin A.
  • Pea raw covers your daily need for vitamin C, 36% more than submarine sandwich.
  • Submarine sandwich contains 115 times more sodium than pea raw. Submarine sandwich contains 575mg of sodium, while pea raw contains 5mg.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Peas, green, raw types were used in this article.

Infographic

Submarine sandwich vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +584%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +23.1%
Contains more SeleniumSelenium +1005.6%
Contains more MagnesiumMagnesium +65%
Contains more CopperCopper +109.5%
Contains more ZincZinc +18.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +15.8%
~equal in Phosphorus ~108mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +28.9%
Contains more Vitamin B2Vitamin B2 +102.3%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more Vitamin B5Vitamin B5 +433.7%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin KVitamin K +451.1%
~equal in Folate ~65µg
~equal in Choline ~28.4mg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +94.1%
Contains more FatsFats +2410%
Contains more CarbsCarbs +41.4%
Contains more OtherOther +187.4%
Contains more WaterWater +39.6%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +10517.1%
Contains more Poly. FatPolyunsaturated fat +930.5%
Contains less Sat. FatSaturated fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +925%
Contains more FructoseFructose +259%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +176.5%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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 Pea raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Pea raw DV% diff.
Vitamin C 7.5mg 40mg 36%
Selenium 19.9µg 1.8µg 33%
Sodium 575mg 5mg 25%
Fiber 1.2g 5.7g 18%
Vitamin K 4.5µg 24.8µg 17%
Saturated fat 3.554g 0.071g 16%
Calcium 171mg 25mg 15%
Fats 10.04g 0.4g 15%
Vitamin B3 4.323mg 2.09mg 14%
Polyunsaturated fat 1.927g 0.187g 12%
Vitamin B2 0.267mg 0.132mg 10%
Protein 10.52g 5.42g 10%
Copper 0.084mg 0.176mg 10%
Monounsaturated fat 3.716g 0.035g 9%
Cholesterol 27mg 0mg 9%
Vitamin B5 0.555mg 0.104mg 9%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 81kcal 7%
Starch 15.67g 6%
Vitamin B1 0.343mg 0.266mg 6%
Iron 1.81mg 1.47mg 4%
Vitamin B6 0.203mg 0.169mg 3%
Magnesium 20mg 33mg 3%
Manganese 0.354mg 0.41mg 2%
Vitamin E 0.41mg 0.13mg 2%
Vitamin A 22µg 38µg 2%
Carbs 20.43g 14.45g 2%
Zinc 1.05mg 1.24mg 2%
Vitamin D 7IU 0IU 1%
Fructose 1.4g 0.39g 1%
Vitamin D 0.2µg 0µg 1%
Potassium 282mg 244mg 1%
Phosphorus 112mg 108mg 1%
Net carbs 19.23g 8.75g N/A
Sugar 3.18g 5.67g N/A
Trans fat 0.119g 0g N/A
Folate 66µg 65µg 0%
Choline 29.1mg 28.4mg 0%
Tryptophan 0.1mg 0.037mg 0%
Threonine 0.331mg 0.203mg 0%
Isoleucine 0.431mg 0.195mg 0%
Leucine 0.752mg 0.323mg 0%
Lysine 0.491mg 0.317mg 0%
Methionine 0.21mg 0.082mg 0%
Phenylalanine 0.431mg 0.2mg 0%
Valine 0.501mg 0.235mg 0%
Histidine 0.301mg 0.107mg 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 Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
49%
Submarine sandwich
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 2.49g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.3)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 3.483g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.