Submarine sandwich vs. Quinoa — In-Depth Nutrition Comparison
Compare
Differences between submarine sandwich and quinoa
- Submarine sandwich has more selenium, vitamin B3, vitamin B1, calcium, and vitamin B2, while quinoa has more manganese, copper, and magnesium.
- Submarine sandwich's daily need coverage for selenium is 31% higher.
- Quinoa contains 82 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while quinoa contains 7mg.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Quinoa, cooked.
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.
| Contains more CalciumCalcium | +905.9% |
| Contains more PotassiumPotassium | +64% |
| Contains more IronIron | +21.5% |
| Contains more SeleniumSelenium | +610.7% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CopperCopper | +128.6% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +78.2% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +220.6% |
| Contains more Vitamin B2Vitamin B2 | +142.7% |
| Contains more Vitamin B3Vitamin B3 | +949.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +26.5% |
| Contains more Vitamin EVitamin E | +53.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 2.8µg | 31% |
| Sodium | 575mg | 7mg | 25% |
| Vitamin B3 | 4.323mg | 0.412mg | 24% |
| Vitamin B1 | 0.343mg | 0.107mg | 20% |
| Saturated fat | 3.554g | 0.231g | 15% |
| Calcium | 171mg | 17mg | 15% |
| Copper | 0.084mg | 0.192mg | 12% |
| Fats | 10.04g | 1.92g | 12% |
| Vitamin B2 | 0.267mg | 0.11mg | 12% |
| Manganese | 0.354mg | 0.631mg | 12% |
| Protein | 10.52g | 4.4g | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Magnesium | 20mg | 64mg | 10% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Monounsaturated fat | 3.716g | 0.528g | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Fiber | 1.2g | 2.8g | 6% |
| Folate | 66µg | 42µg | 6% |
| Phosphorus | 112mg | 152mg | 6% |
| Polyunsaturated fat | 1.927g | 1.078g | 6% |
| Vitamin B6 | 0.203mg | 0.123mg | 6% |
| Calories | 213kcal | 120kcal | 5% |
| Iron | 1.81mg | 1.49mg | 4% |
| Vitamin K | 4.5µg | 0µg | 4% |
| Potassium | 282mg | 172mg | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 7IU | 0IU | 1% |
| Choline | 29.1mg | 23mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin E | 0.41mg | 0.63mg | 1% |
| Starch | 15.67g | 17.63g | 1% |
| Carbs | 20.43g | 21.3g | 0% |
| Net carbs | 19.23g | 18.5g | N/A |
| Sugar | 3.18g | 0.87g | N/A |
| Zinc | 1.05mg | 1.09mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.052mg | 0% |
| Threonine | 0.331mg | 0.131mg | 0% |
| Isoleucine | 0.431mg | 0.157mg | 0% |
| Leucine | 0.752mg | 0.261mg | 0% |
| Lysine | 0.491mg | 0.239mg | 0% |
| Methionine | 0.21mg | 0.096mg | 0% |
| Phenylalanine | 0.431mg | 0.185mg | 0% |
| Valine | 0.501mg | 0.185mg | 0% |
| Histidine | 0.301mg | 0.127mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0.015g | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +139.1% |
| Contains more FatsFats | +422.9% |
| Contains more OtherOther | +224.7% |
| Contains more WaterWater | +26.7% |
~equal in
Carbs
~21.3g
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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +603.8% |
| Contains more Poly. FatPolyunsaturated fat | +78.8% |
| Contains less Sat. FatSaturated fat | -93.5% |
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:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +12.5% |
~equal in
Sucrose
~0g
~equal in
Galactose
~0g
