Submarine sandwich vs. Spinach raw — In-Depth Nutrition Comparison
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Differences between submarine sandwich and spinach raw
- Submarine sandwich has more selenium, vitamin B3, and vitamin B1, while spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C.
- Spinach raw's daily need coverage for vitamin K is 399% higher.
- Spinach raw contains 56 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while spinach raw contains 0.063g.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Spinach, raw.
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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 | +72.7% |
| Contains more ZincZinc | +98.1% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains more SeleniumSelenium | +1890% |
| Contains more MagnesiumMagnesium | +295% |
| Contains more PotassiumPotassium | +97.9% |
| Contains more IronIron | +49.7% |
| Contains more CopperCopper | +54.8% |
| Contains less SodiumSodium | -86.3% |
| Contains more ManganeseManganese | +153.4% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +339.7% |
| Contains more Vitamin B2Vitamin B2 | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +497.1% |
| Contains more Vitamin B5Vitamin B5 | +753.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +50.8% |
| Contains more Vitamin CVitamin C | +274.7% |
| Contains more Vitamin AVitamin A | +2031.8% |
| Contains more Vitamin EVitamin E | +395.1% |
| Contains more Vitamin KVitamin K | +10631.1% |
| Contains more FolateFolate | +193.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.5µg | 482.9µg | 399% |
| Vitamin A | 22µg | 469µg | 50% |
| Selenium | 19.9µg | 1µg | 34% |
| Folate | 66µg | 194µg | 32% |
| Manganese | 0.354mg | 0.897mg | 24% |
| Vitamin C | 7.5mg | 28.1mg | 23% |
| Sodium | 575mg | 79mg | 22% |
| Vitamin B3 | 4.323mg | 0.724mg | 22% |
| Vitamin B1 | 0.343mg | 0.078mg | 22% |
| Saturated fat | 3.554g | 0.063g | 16% |
| Protein | 10.52g | 2.86g | 15% |
| Fats | 10.04g | 0.39g | 15% |
| Magnesium | 20mg | 79mg | 14% |
| Polyunsaturated fat | 1.927g | 0.165g | 12% |
| Iron | 1.81mg | 2.71mg | 11% |
| Vitamin E | 0.41mg | 2.03mg | 11% |
| Vitamin B5 | 0.555mg | 0.065mg | 10% |
| Calories | 213kcal | 23kcal | 10% |
| Phosphorus | 112mg | 49mg | 9% |
| Monounsaturated fat | 3.716g | 0.01g | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Potassium | 282mg | 558mg | 8% |
| Calcium | 171mg | 99mg | 7% |
| Vitamin B2 | 0.267mg | 0.189mg | 6% |
| Carbs | 20.43g | 3.63g | 6% |
| Starch | 15.67g | 6% | |
| Zinc | 1.05mg | 0.53mg | 5% |
| Copper | 0.084mg | 0.13mg | 5% |
| Fiber | 1.2g | 2.2g | 4% |
| Choline | 29.1mg | 19.3mg | 2% |
| Fructose | 1.4g | 0.15g | 2% |
| Vitamin B6 | 0.203mg | 0.195mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 1.43g | N/A |
| Sugar | 3.18g | 0.42g | N/A |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.039mg | 0% |
| Threonine | 0.331mg | 0.122mg | 0% |
| Isoleucine | 0.431mg | 0.147mg | 0% |
| Leucine | 0.752mg | 0.223mg | 0% |
| Lysine | 0.491mg | 0.174mg | 0% |
| Methionine | 0.21mg | 0.053mg | 0% |
| Phenylalanine | 0.431mg | 0.129mg | 0% |
| Valine | 0.501mg | 0.161mg | 0% |
| Histidine | 0.301mg | 0.064mg | 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 | 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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +267.8% |
| Contains more FatsFats | +2474.4% |
| Contains more CarbsCarbs | +462.8% |
| Contains more OtherOther | +45.3% |
| Contains more WaterWater | +61.7% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +37060% |
| Contains more Poly. FatPolyunsaturated fat | +1067.9% |
| Contains less Sat. FatSaturated fat | -98.2% |
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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1018.2% |
| Contains more FructoseFructose | +833.3% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |