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  6. Submarine sandwich vs. Pumpkin

Submarine sandwich vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between submarine sandwich and pumpkin?

  • Submarine sandwich is richer in selenium, vitamin B1, vitamin B3, calcium, iron, folate, and vitamin B2, yet pumpkin is richer in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 167% higher.
  • Submarine sandwich has 575 times more sodium than pumpkin. Submarine sandwich has 575mg of sodium, while pumpkin has 1mg.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Pumpkin, raw types in this comparison.

Infographic

Submarine sandwich vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +714.3%
Contains more IronIron +126.3%
Contains more ZincZinc +228.1%
Contains more PhosphorusPhosphorus +154.5%
Contains more ManganeseManganese +183.2%
Contains more SeleniumSelenium +6533.3%
Contains more PotassiumPotassium +20.6%
Contains more CopperCopper +51.2%
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%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +620.5%
Contains more Vitamin B5Vitamin B5 +86.2%
Contains more Vitamin B6Vitamin B6 +232.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +309.1%
Contains more FolateFolate +312.5%
Contains more CholineCholine +254.9%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +1836.4%
Contains more Vitamin EVitamin E +158.5%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Pumpkin DV% diff.
Vitamin A 22µg 426µg 45%
Selenium 19.9µg 0.3µg 36%
Sodium 575mg 1mg 25%
Vitamin B1 0.343mg 0.05mg 24%
Vitamin B3 4.323mg 0.6mg 23%
Protein 10.52g 1g 19%
Saturated fat 3.554g 0.052g 16%
Calcium 171mg 21mg 15%
Fats 10.04g 0.1g 15%
Polyunsaturated fat 1.927g 0.005g 13%
Folate 66µg 16µg 13%
Iron 1.81mg 0.8mg 13%
Vitamin B2 0.267mg 0.11mg 12%
Vitamin B6 0.203mg 0.061mg 11%
Manganese 0.354mg 0.125mg 10%
Phosphorus 112mg 44mg 10%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.013g 9%
Calories 213kcal 26kcal 9%
Cholesterol 27mg 0mg 9%
Zinc 1.05mg 0.32mg 7%
Starch 15.67g 6%
Vitamin B5 0.555mg 0.298mg 5%
Carbs 20.43g 6.5g 5%
Copper 0.084mg 0.127mg 5%
Choline 29.1mg 8.2mg 4%
Vitamin E 0.41mg 1.06mg 4%
Fiber 1.2g 0.5g 3%
Vitamin K 4.5µg 1.1µg 3%
Potassium 282mg 340mg 2%
Fructose 1.4g 2%
Vitamin C 7.5mg 9mg 2%
Magnesium 20mg 12mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 6g N/A
Sugar 3.18g 2.76g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.012mg 0%
Threonine 0.331mg 0.029mg 0%
Isoleucine 0.431mg 0.031mg 0%
Leucine 0.752mg 0.046mg 0%
Lysine 0.491mg 0.054mg 0%
Methionine 0.21mg 0.011mg 0%
Phenylalanine 0.431mg 0.032mg 0%
Valine 0.501mg 0.035mg 0%
Histidine 0.301mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +952%
Contains more FatsFats +9940%
Contains more CarbsCarbs +214.3%
Contains more OtherOther +212.5%
Contains more WaterWater +62.1%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +28484.6%
Contains more Poly. FatPolyunsaturated fat +38440%
Contains less Sat. FatSaturated fat -98.5%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.