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Submarine sandwich vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and pumpkin seeds?

  • Submarine sandwich is higher in vitamin B1, vitamin B3, and vitamin B2, yet pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 84% more.
  • Submarine sandwich has 32 times more sodium than pumpkin seeds. While submarine sandwich has 575mg of sodium, pumpkin seeds have only 18mg.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Submarine sandwich vs Pumpkin seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +210.9%
Contains more PhosphorusPhosphorus +21.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +225.9%
Contains more IronIron +82.9%
Contains more CopperCopper +721.4%
Contains more ZincZinc +881%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +40.1%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +908.8%
Contains more Vitamin B2Vitamin B2 +413.5%
Contains more Vitamin B3Vitamin B3 +1411.5%
Contains more Vitamin B5Vitamin B5 +891.1%
Contains more Vitamin B6Vitamin B6 +448.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1155.8%
Contains more ProteinProtein +76.3%
Contains more FatsFats +93.2%
Contains more CarbsCarbs +163.1%
Contains more OtherOther +52%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +62.3%
Contains more Poly. FatPolyunsaturated fat +359%
~equal in Saturated fat ~3.67g

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 Pumpkin seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Pumpkin seeds DV% diff.
Zinc 1.05mg 10.3mg 84%
Fiber 1.2g 18.4g 69%
Copper 0.084mg 0.69mg 67%
Magnesium 20mg 262mg 58%
Polyunsaturated fat 1.927g 8.844g 46%
Selenium 19.9µg 36%
Vitamin B1 0.343mg 0.034mg 26%
Vitamin B3 4.323mg 0.286mg 25%
Sodium 575mg 18mg 24%
Potassium 282mg 919mg 19%
Iron 1.81mg 3.31mg 19%
Vitamin B2 0.267mg 0.052mg 17%
Protein 10.52g 18.55g 16%
Fats 10.04g 19.4g 14%
Folate 66µg 9µg 14%
Vitamin B6 0.203mg 0.037mg 13%
Calories 213kcal 446kcal 12%
Calcium 171mg 55mg 12%
Carbs 20.43g 53.75g 11%
Vitamin B5 0.555mg 0.056mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Vitamin C 7.5mg 0.3mg 8%
Starch 15.67g 6%
Monounsaturated fat 3.716g 6.032g 6%
Manganese 0.354mg 0.496mg 6%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Phosphorus 112mg 92mg 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 3µg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Saturated fat 3.554g 3.67g 1%
Net carbs 19.23g 35.35g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.326mg 0%
Threonine 0.331mg 0.683mg 0%
Isoleucine 0.431mg 0.956mg 0%
Leucine 0.752mg 1.572mg 0%
Lysine 0.491mg 1.386mg 0%
Methionine 0.21mg 0.417mg 0%
Phenylalanine 0.431mg 0.924mg 0%
Valine 0.501mg 1.491mg 0%
Histidine 0.301mg 0.515mg 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 Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
49%
Submarine sandwich
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 557mg)
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.