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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.

Infographic

Submarine sandwich vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin K ~4.3µg

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
18% 42% 29% 7% 4%
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
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
9% 19% 72%
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
83% 7% 7% 2%
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
74% 26%
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.
Submarine sandwich Flax seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Flax seeds 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?

ok
ok
is better in case of low diet
Submarine sandwich Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Submarine sandwich
62%
Flax seeds
Minerals Daily Need Coverage Score
49%
Submarine sandwich
191%
Flax seeds

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 0.109g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.63g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 545mg)
Which food is richer in minerals?
Flax seeds
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.

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.