Submarine sandwich vs. Seaweed — In-Depth Nutrition Comparison
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How are submarine sandwich and seaweed different?
- Submarine sandwich is higher in selenium, vitamin B1, vitamin B3, and vitamin B6; however, seaweed is richer in vitamin K, folate, magnesium, and iron.
- Daily need coverage for vitamin K for seaweed is 51% higher.
- Submarine sandwich contains 102 times more vitamin B6 than seaweed. While submarine sandwich contains 0.203mg of vitamin B6, seaweed contains only 0.002mg.
- Seaweed has less saturated fat.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Seaweed, kelp, raw are the varieties used in this article.
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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 PotassiumPotassium | +216.9% |
| Contains more PhosphorusPhosphorus | +166.7% |
| Contains more ManganeseManganese | +77% |
| Contains more SeleniumSelenium | +2742.9% |
| Contains more MagnesiumMagnesium | +505% |
| Contains more IronIron | +57.5% |
| Contains more CopperCopper | +54.8% |
| Contains more ZincZinc | +17.1% |
| Contains less SodiumSodium | -59.5% |
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 | +150% |
| Contains more Vitamin AVitamin A | +266.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +586% |
| Contains more Vitamin B2Vitamin B2 | +78% |
| Contains more Vitamin B3Vitamin B3 | +819.8% |
| Contains more Vitamin B6Vitamin B6 | +10050% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +127.3% |
| Contains more Vitamin EVitamin E | +112.2% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin KVitamin K | +1366.7% |
| Contains more FolateFolate | +172.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.5µg | 66µg | 51% |
| Selenium | 19.9µg | 0.7µg | 35% |
| Folate | 66µg | 180µg | 29% |
| Magnesium | 20mg | 121mg | 24% |
| Vitamin B1 | 0.343mg | 0.05mg | 24% |
| Vitamin B3 | 4.323mg | 0.47mg | 24% |
| Protein | 10.52g | 1.68g | 18% |
| Vitamin B6 | 0.203mg | 0.002mg | 15% |
| Saturated fat | 3.554g | 0.247g | 15% |
| Fats | 10.04g | 0.56g | 15% |
| Sodium | 575mg | 233mg | 15% |
| Iron | 1.81mg | 2.85mg | 13% |
| Polyunsaturated fat | 1.927g | 0.047g | 13% |
| Phosphorus | 112mg | 42mg | 10% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.098g | 9% |
| Vitamin B2 | 0.267mg | 0.15mg | 9% |
| Calories | 213kcal | 43kcal | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Manganese | 0.354mg | 0.2mg | 7% |
| Starch | 15.67g | 6% | |
| Potassium | 282mg | 89mg | 6% |
| Vitamin C | 7.5mg | 3mg | 5% |
| Copper | 0.084mg | 0.13mg | 5% |
| Carbs | 20.43g | 9.57g | 4% |
| Vitamin E | 0.41mg | 0.87mg | 3% |
| Choline | 29.1mg | 12.8mg | 3% |
| Zinc | 1.05mg | 1.23mg | 2% |
| Vitamin B5 | 0.555mg | 0.642mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 6µg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 8.27g | N/A |
| Calcium | 171mg | 168mg | 0% |
| Sugar | 3.18g | 0.6g | N/A |
| Fiber | 1.2g | 1.3g | 0% |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.048mg | 0% |
| Threonine | 0.331mg | 0.055mg | 0% |
| Isoleucine | 0.431mg | 0.076mg | 0% |
| Leucine | 0.752mg | 0.083mg | 0% |
| Lysine | 0.491mg | 0.082mg | 0% |
| Methionine | 0.21mg | 0.025mg | 0% |
| Phenylalanine | 0.431mg | 0.043mg | 0% |
| Valine | 0.501mg | 0.072mg | 0% |
| Histidine | 0.301mg | 0.024mg | 0% |
| Omega-3 - EPA | 0.001g | 0.004g | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
| Contains more ProteinProtein | +526.2% |
| Contains more FatsFats | +1692.9% |
| Contains more CarbsCarbs | +113.5% |
| Contains more WaterWater | +44.4% |
| Contains more OtherOther | +164.4% |
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
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
| Contains more Mono. FatMonounsaturated fat | +3691.8% |
| Contains more Poly. FatPolyunsaturated fat | +4000% |
| Contains less Sat. FatSaturated fat | -93.1% |
