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Submarine sandwich vs. Pomelo — In-Depth Nutrition Comparison

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How are submarine sandwich and pomelo different?

  • Submarine sandwich is higher in vitamin B1, vitamin B3, iron, vitamin B2, calcium, manganese, phosphorus, and vitamin B6; however, pomelo is richer in vitamin C.
  • Daily need coverage for vitamin C for pomelo is 59% higher.
  • Submarine sandwich contains 575 times more sodium than pomelo. While submarine sandwich contains 575mg of sodium, pomelo contains only 1mg.

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

Infographic

Submarine sandwich vs Pomelo infographic
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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.
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%
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +4175%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +1545.5%
Contains more CopperCopper +75%
Contains more ZincZinc +1212.5%
Contains more PhosphorusPhosphorus +558.8%
Contains more ManganeseManganese +1982.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.8%

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%
Pomelo
1
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +908.8%
Contains more Vitamin B2Vitamin B2 +888.9%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +463.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +713.3%

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
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +1284.2%
Contains more FatsFats +25000%
Contains more CarbsCarbs +112.4%
Contains more OtherOther +420.8%
Contains more WaterWater +57.7%

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 Pomelo
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
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Pomelo DV% diff.
Vitamin C 7.5mg 61mg 59%
Selenium 19.9µg 36%
Vitamin B1 0.343mg 0.034mg 26%
Vitamin B3 4.323mg 0.22mg 26%
Sodium 575mg 1mg 25%
Iron 1.81mg 0.11mg 21%
Protein 10.52g 0.76g 20%
Vitamin B2 0.267mg 0.027mg 18%
Calcium 171mg 4mg 17%
Folate 66µg 17%
Saturated fat 3.554g 16%
Manganese 0.354mg 0.017mg 15%
Fats 10.04g 0.04g 15%
Phosphorus 112mg 17mg 14%
Polyunsaturated fat 1.927g 13%
Vitamin B6 0.203mg 0.036mg 13%
Vitamin B5 0.555mg 11%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 9%
Calories 213kcal 38kcal 9%
Cholesterol 27mg 0mg 9%
Zinc 1.05mg 0.08mg 9%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Carbs 20.43g 9.62g 4%
Copper 0.084mg 0.048mg 4%
Vitamin E 0.41mg 3%
Magnesium 20mg 6mg 3%
Fructose 1.4g 2%
Potassium 282mg 216mg 2%
Vitamin A 22µg 0µg 2%
Vitamin D 7IU 1%
Fiber 1.2g 1g 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 8.62g N/A
Sugar 3.18g N/A
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 N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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 Pomelo
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
18%
Pomelo
Minerals Daily Need Coverage Score
49%
Submarine sandwich
6%
Pomelo

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 78)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.3)
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?
Pomelo
Pomelo is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 3.554g)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.