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  6. Submarine sandwich vs. Chia seeds

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

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Significant differences between submarine sandwich and chia seeds

  • The amount of fiber, phosphorus, manganese, copper, magnesium, iron, selenium, calcium, zinc, and vitamin B3 in chia seeds is higher than in submarine sandwich.
  • Chia seeds cover your daily fiber needs 133% more than submarine sandwich.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Seeds, chia seeds, dried.

Infographic

Submarine sandwich vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +269%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +326.5%
Contains more CopperCopper +1000%
Contains more ZincZinc +336.2%
Contains more PhosphorusPhosphorus +667.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +669.2%
Contains more SeleniumSelenium +177.4%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +368.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +80.8%
Contains more Vitamin B3Vitamin B3 +104.3%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Chia seeds DV% diff.
Polyunsaturated fat 1.927g 23.665g 145%
Fiber 1.2g 34.4g 133%
Phosphorus 112mg 860mg 107%
Manganese 0.354mg 2.723mg 103%
Copper 0.084mg 0.924mg 93%
Magnesium 20mg 335mg 75%
Iron 1.81mg 7.72mg 74%
Selenium 19.9µg 55.2µg 64%
Calcium 171mg 631mg 46%
Zinc 1.05mg 4.58mg 32%
Fats 10.04g 30.74g 32%
Vitamin B3 4.323mg 8.83mg 28%
Sodium 575mg 16mg 24%
Vitamin B1 0.343mg 0.62mg 23%
Vitamin B6 0.203mg 16%
Calories 213kcal 486kcal 14%
Protein 10.52g 16.54g 12%
Vitamin B5 0.555mg 11%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 7.5mg 1.6mg 7%
Vitamin B2 0.267mg 0.17mg 7%
Carbs 20.43g 42.12g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Monounsaturated fat 3.716g 2.309g 4%
Potassium 282mg 407mg 4%
Vitamin K 4.5µg 4%
Folate 66µg 49µg 4%
Vitamin A 22µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 1%
Saturated fat 3.554g 3.33g 1%
Vitamin D 0.2µg 1%
Vitamin E 0.41mg 0.5mg 1%
Net carbs 19.23g 7.72g N/A
Sugar 3.18g N/A
Trans fat 0.119g 0.14g N/A
Tryptophan 0.1mg 0.436mg 0%
Threonine 0.331mg 0.709mg 0%
Isoleucine 0.431mg 0.801mg 0%
Leucine 0.752mg 1.371mg 0%
Lysine 0.491mg 0.97mg 0%
Methionine 0.21mg 0.588mg 0%
Phenylalanine 0.431mg 1.016mg 0%
Valine 0.501mg 0.95mg 0%
Histidine 0.301mg 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g 17.83g 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 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +874.3%
Contains more ProteinProtein +57.2%
Contains more FatsFats +206.2%
Contains more CarbsCarbs +106.2%
Contains more OtherOther +92%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +60.9%
Contains more Poly. FatPolyunsaturated fat +1128.1%
~equal in Saturated fat ~3.33g

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.