Submarine sandwich vs. Flax seeds — In-Depth Nutrition Comparison
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The main differences between submarine sandwich and flax seeds
- Submarine sandwich contains less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6 than flax seeds.
- Daily need coverage for copper for flax seeds is 126% higher.
- Flax seeds have 19 times less sodium than submarine sandwich. Submarine sandwich has 575mg of sodium, while flax seeds have 30mg.
Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Seeds, flaxseed.
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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 MagnesiumMagnesium | +1860% |
| Contains more CalciumCalcium | +49.1% |
| Contains more PotassiumPotassium | +188.3% |
| Contains more IronIron | +216.6% |
| Contains more CopperCopper | +1352.4% |
| Contains more ZincZinc | +313.3% |
| Contains more PhosphorusPhosphorus | +473.2% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +601.1% |
| Contains more SeleniumSelenium | +27.6% |
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 | +1150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +32.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +65.8% |
| Contains more Vitamin B3Vitamin B3 | +40.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +379.3% |
| Contains more Vitamin B5Vitamin B5 | +77.5% |
| Contains more Vitamin B6Vitamin B6 | +133% |
| Contains more FolateFolate | +31.8% |
| Contains more CholineCholine | +170.4% |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +711.9% |
| Contains more ProteinProtein | +73.9% |
| Contains more FatsFats | +319.9% |
| Contains more CarbsCarbs | +41.4% |
| Contains more OtherOther | +48.4% |
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +102.6% |
| Contains more Poly. FatPolyunsaturated fat | +1390.9% |
~equal in
Saturated fat
~3.663g
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:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +207.5% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.927g | 28.73g | 179% |
| Copper | 0.084mg | 1.22mg | 126% |
| Vitamin B1 | 0.343mg | 1.644mg | 108% |
| Fiber | 1.2g | 27.3g | 104% |
| Manganese | 0.354mg | 2.482mg | 93% |
| Magnesium | 20mg | 392mg | 89% |
| Phosphorus | 112mg | 642mg | 76% |
| Fats | 10.04g | 42.16g | 49% |
| Iron | 1.81mg | 5.73mg | 49% |
| Zinc | 1.05mg | 4.34mg | 30% |
| Sodium | 575mg | 30mg | 24% |
| Vitamin B6 | 0.203mg | 0.473mg | 21% |
| Protein | 10.52g | 18.29g | 16% |
| Calories | 213kcal | 534kcal | 16% |
| Potassium | 282mg | 813mg | 16% |
| Monounsaturated fat | 3.716g | 7.527g | 10% |
| Selenium | 19.9µg | 25.4µg | 10% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin B5 | 0.555mg | 0.985mg | 9% |
| Choline | 29.1mg | 78.7mg | 9% |
| Vitamin B2 | 0.267mg | 0.161mg | 8% |
| Vitamin B3 | 4.323mg | 3.08mg | 8% |
| Calcium | 171mg | 255mg | 8% |
| Vitamin C | 7.5mg | 0.6mg | 8% |
| Starch | 15.67g | 6% | |
| Folate | 66µg | 87µg | 5% |
| Carbs | 20.43g | 28.88g | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Fructose | 1.4g | 0g | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin E | 0.41mg | 0.31mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 1.58g | N/A |
| Sugar | 3.18g | 1.55g | N/A |
| Vitamin K | 4.5µg | 4.3µg | 0% |
| Trans fat | 0.119g | N/A | |
| Saturated fat | 3.554g | 3.663g | 0% |
| Tryptophan | 0.1mg | 0.297mg | 0% |
| Threonine | 0.331mg | 0.766mg | 0% |
| Isoleucine | 0.431mg | 0.896mg | 0% |
| Leucine | 0.752mg | 1.235mg | 0% |
| Lysine | 0.491mg | 0.862mg | 0% |
| Methionine | 0.21mg | 0.37mg | 0% |
| Phenylalanine | 0.431mg | 0.957mg | 0% |
| Valine | 0.501mg | 1.072mg | 0% |
| Histidine | 0.301mg | 0.472mg | 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 | 0.007g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
62%
Minerals Daily Need Coverage Score
49%
191%
Comparison summary
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 0.109g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 1.63g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 545mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.