Submarine sandwich vs. Prunes — In-Depth Nutrition Comparison
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A recap on differences between submarine sandwich and prunes
- Submarine sandwich has more selenium, vitamin B1, folate, and vitamin B3; however, prunes are higher in vitamin K, fiber, copper, and potassium.
- Prunes cover your daily vitamin K needs 46% more than submarine sandwich.
- Prunes contain 288 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while prunes contain 2mg.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Plums, dried (prunes), uncooked.
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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 CalciumCalcium | +297.7% |
| Contains more IronIron | +94.6% |
| Contains more ZincZinc | +138.6% |
| Contains more PhosphorusPhosphorus | +62.3% |
| Contains more ManganeseManganese | +18.4% |
| Contains more SeleniumSelenium | +6533.3% |
| Contains more MagnesiumMagnesium | +105% |
| Contains more PotassiumPotassium | +159.6% |
| Contains more CopperCopper | +234.5% |
| Contains less SodiumSodium | -99.7% |
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 | +1150% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +572.5% |
| Contains more Vitamin B2Vitamin B2 | +43.5% |
| Contains more Vitamin B3Vitamin B3 | +129.7% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1550% |
| Contains more CholineCholine | +188.1% |
| Contains more Vitamin AVitamin A | +77.3% |
| Contains more Vitamin KVitamin K | +1222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.5µg | 59.5µg | 46% |
| Selenium | 19.9µg | 0.3µg | 36% |
| Sodium | 575mg | 2mg | 25% |
| Fiber | 1.2g | 7.1g | 24% |
| Vitamin B1 | 0.343mg | 0.051mg | 24% |
| Copper | 0.084mg | 0.281mg | 22% |
| Protein | 10.52g | 2.18g | 17% |
| Saturated fat | 3.554g | 0.088g | 16% |
| Folate | 66µg | 4µg | 16% |
| Fats | 10.04g | 0.38g | 15% |
| Vitamin B3 | 4.323mg | 1.882mg | 15% |
| Fructose | 1.4g | 12.45g | 14% |
| Carbs | 20.43g | 63.88g | 14% |
| Potassium | 282mg | 732mg | 13% |
| Calcium | 171mg | 43mg | 13% |
| Polyunsaturated fat | 1.927g | 0.062g | 12% |
| Iron | 1.81mg | 0.93mg | 11% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.053g | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin C | 7.5mg | 0.6mg | 8% |
| Phosphorus | 112mg | 69mg | 6% |
| Vitamin B2 | 0.267mg | 0.186mg | 6% |
| Zinc | 1.05mg | 0.44mg | 6% |
| Magnesium | 20mg | 41mg | 5% |
| Starch | 15.67g | 5.11g | 4% |
| Vitamin B5 | 0.555mg | 0.422mg | 3% |
| Choline | 29.1mg | 10.1mg | 3% |
| Vitamin A | 22µg | 39µg | 2% |
| Manganese | 0.354mg | 0.299mg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Calories | 213kcal | 240kcal | 1% |
| Net carbs | 19.23g | 56.78g | N/A |
| Sugar | 3.18g | 38.13g | N/A |
| Vitamin E | 0.41mg | 0.43mg | 0% |
| Vitamin B6 | 0.203mg | 0.205mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.025mg | 0% |
| Threonine | 0.331mg | 0.049mg | 0% |
| Isoleucine | 0.431mg | 0.041mg | 0% |
| Leucine | 0.752mg | 0.066mg | 0% |
| Lysine | 0.491mg | 0.05mg | 0% |
| Methionine | 0.21mg | 0.016mg | 0% |
| Phenylalanine | 0.431mg | 0.052mg | 0% |
| Valine | 0.501mg | 0.056mg | 0% |
| Histidine | 0.301mg | 0.027mg | 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 | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | 0g | 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:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more ProteinProtein | +382.6% |
| Contains more FatsFats | +2542.1% |
| Contains more WaterWater | +82.8% |
| Contains more CarbsCarbs | +212.7% |
~equal in
Other
~2.64g
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
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains more Mono. FatMonounsaturated fat | +6911.3% |
| Contains more Poly. FatPolyunsaturated fat | +3008.1% |
| Contains less Sat. FatSaturated fat | -97.5% |
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:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
| Contains more StarchStarch | +206.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +683.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1969.9% |
| Contains more FructoseFructose | +789.3% |
~equal in
Galactose
~0g
