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  6. Submarine sandwich vs. Ricotta

Submarine sandwich vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and ricotta

  • The amount of vitamin B1, vitamin B3, iron, manganese, folate, vitamin B6, selenium, and vitamin C in submarine sandwich is higher than in ricotta.
  • Submarine sandwich covers your daily vitamin B1 needs 27% more than ricotta.
  • Ricotta contains less sodium.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cheese, ricotta, whole milk.

Infographic

Submarine sandwich vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +168.6%
Contains more IronIron +376.3%
Contains more CopperCopper +300%
Contains more ManganeseManganese +5800%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +21.1%
Contains more ZincZinc +10.5%
Contains more PhosphorusPhosphorus +41.1%
Contains less SodiumSodium -85.4%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B1Vitamin B1 +2538.5%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B3Vitamin B3 +4056.7%
Contains more Vitamin B5Vitamin B5 +160.6%
Contains more Vitamin B6Vitamin B6 +372.1%
Contains more Vitamin KVitamin K +309.1%
Contains more FolateFolate +450%
Contains more CholineCholine +66.3%
Contains more Vitamin AVitamin A +445.5%
Contains more Vitamin B12Vitamin B12 +54.5%
~equal in Vitamin D ~0.2µg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Ricotta DV% diff.
Vitamin B1 0.343mg 0.013mg 28%
Vitamin B3 4.323mg 0.104mg 26%
Saturated fat 3.554g 8.295g 22%
Sodium 575mg 84mg 21%
Iron 1.81mg 0.38mg 18%
Manganese 0.354mg 0.006mg 15%
Folate 66µg 12µg 14%
Vitamin B6 0.203mg 0.043mg 12%
Vitamin A 22µg 120µg 11%
Polyunsaturated fat 1.927g 0.385g 10%
Selenium 19.9µg 14.5µg 10%
Cholesterol 27mg 51mg 8%
Vitamin C 7.5mg 0mg 8%
Phosphorus 112mg 158mg 7%
Copper 0.084mg 0.021mg 7%
Vitamin B5 0.555mg 0.213mg 7%
Carbs 20.43g 3.04g 6%
Starch 15.67g 6%
Vitamin B2 0.267mg 0.195mg 6%
Vitamin B12 0.22µg 0.34µg 5%
Potassium 282mg 105mg 5%
Fats 10.04g 12.98g 5%
Fiber 1.2g 0g 5%
Calcium 171mg 207mg 4%
Vitamin K 4.5µg 1.1µg 3%
Fructose 1.4g 2%
Choline 29.1mg 17.5mg 2%
Calories 213kcal 174kcal 2%
Magnesium 20mg 11mg 2%
Vitamin E 0.41mg 0.11mg 2%
Protein 10.52g 11.26g 1%
Zinc 1.05mg 1.16mg 1%
Net carbs 19.23g 3.04g N/A
Vitamin D 7IU 10IU 0%
Sugar 3.18g 0.27g N/A
Vitamin D 0.2µg 0.2µg 0%
Trans fat 0.119g N/A
Monounsaturated fat 3.716g 3.627g 0%
Tryptophan 0.1mg 0.125mg 0%
Threonine 0.331mg 0.517mg 0%
Isoleucine 0.431mg 0.589mg 0%
Leucine 0.752mg 1.221mg 0%
Lysine 0.491mg 1.338mg 0%
Methionine 0.21mg 0.281mg 0%
Phenylalanine 0.431mg 0.556mg 0%
Valine 0.501mg 0.692mg 0%
Histidine 0.301mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +572%
Contains more OtherOther +145.1%
Contains more FatsFats +29.3%
Contains more WaterWater +26.9%
~equal in Protein ~11.26g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -57.2%
Contains more Poly. FatPolyunsaturated fat +400.5%
~equal in Monounsaturated fat ~3.627g

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.