Submarine sandwich vs. Safflower — In-Depth Nutrition Comparison
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A recap on differences between submarine sandwich and safflower
- Submarine sandwich has less copper, magnesium, phosphorus, vitamin B6, manganese, vitamin B5, vitamin B1, iron, and zinc.
- Safflower covers your daily copper needs 185% more than submarine sandwich.
- Safflower contains 192 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while safflower contains 3mg.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Seeds, safflower seed kernels, dried.
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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.
| Contains more CalciumCalcium | +119.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1665% |
| Contains more PotassiumPotassium | +143.6% |
| Contains more IronIron | +170.7% |
| Contains more CopperCopper | +1979.8% |
| Contains more ZincZinc | +381% |
| Contains more PhosphorusPhosphorus | +475% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +468.9% |
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 | +633.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +89.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +239.1% |
| Contains more Vitamin B2Vitamin B2 | +55.4% |
| Contains more Vitamin B5Vitamin B5 | +626.1% |
| Contains more Vitamin B6Vitamin B6 | +476.4% |
| Contains more FolateFolate | +142.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.084mg | 1.747mg | 185% |
| Polyunsaturated fat | 1.927g | 28.223g | 175% |
| Magnesium | 20mg | 353mg | 79% |
| Phosphorus | 112mg | 644mg | 76% |
| Vitamin B6 | 0.203mg | 1.17mg | 74% |
| Manganese | 0.354mg | 2.014mg | 72% |
| Vitamin B5 | 0.555mg | 4.03mg | 70% |
| Vitamin B1 | 0.343mg | 1.163mg | 68% |
| Fats | 10.04g | 38.45g | 44% |
| Iron | 1.81mg | 4.9mg | 39% |
| Selenium | 19.9µg | 36% | |
| Zinc | 1.05mg | 5.05mg | 36% |
| Sodium | 575mg | 3mg | 25% |
| Folate | 66µg | 160µg | 24% |
| Calories | 213kcal | 517kcal | 15% |
| Vitamin B3 | 4.323mg | 2.284mg | 13% |
| Potassium | 282mg | 687mg | 12% |
| Protein | 10.52g | 16.18g | 11% |
| Vitamin B2 | 0.267mg | 0.415mg | 11% |
| Calcium | 171mg | 78mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Starch | 15.67g | 6% | |
| Fiber | 1.2g | 5% | |
| Choline | 29.1mg | 5% | |
| Carbs | 20.43g | 34.29g | 5% |
| Vitamin K | 4.5µg | 4% | |
| Monounsaturated fat | 3.716g | 4.848g | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 3µg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Saturated fat | 3.554g | 3.682g | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 34.29g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.183mg | 0% |
| Threonine | 0.331mg | 0.586mg | 0% |
| Isoleucine | 0.431mg | 0.717mg | 0% |
| Leucine | 0.752mg | 1.154mg | 0% |
| Lysine | 0.491mg | 0.534mg | 0% |
| Methionine | 0.21mg | 0.284mg | 0% |
| Phenylalanine | 0.431mg | 0.806mg | 0% |
| Valine | 0.501mg | 1.025mg | 0% |
| Histidine | 0.301mg | 0.452mg | 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 |
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:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more WaterWater | +905.5% |
| Contains more ProteinProtein | +53.8% |
| Contains more FatsFats | +283% |
| Contains more CarbsCarbs | +67.8% |
| Contains more OtherOther | +118.4% |
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
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains more Mono. FatMonounsaturated fat | +30.5% |
| Contains more Poly. FatPolyunsaturated fat | +1364.6% |
~equal in
Saturated fat
~3.682g
