Submarine sandwich vs. Summer squash — In-Depth Nutrition Comparison
Compare
A recap on differences between submarine sandwich and summer squash
- Submarine sandwich has more selenium, vitamin B1, vitamin B3, iron, calcium, phosphorus, and vitamin B2; however, summer squash is higher in vitamin C.
- Submarine sandwich covers your daily selenium needs 36% more than summer squash.
- Summer squash contains 288 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while summer squash contains 2mg.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Squash, summer, all varieties, raw.
Infographic
Infographic link
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 | +17.6% |
| Contains more CalciumCalcium | +1040% |
| Contains more IronIron | +417.1% |
| Contains more CopperCopper | +64.7% |
| Contains more ZincZinc | +262.1% |
| Contains more PhosphorusPhosphorus | +194.7% |
| Contains more ManganeseManganese | +102.3% |
| Contains more SeleniumSelenium | +9850% |
| Contains less SodiumSodium | -99.7% |
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 AVitamin A | +120% |
| Contains more Vitamin EVitamin E | +241.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +614.6% |
| Contains more Vitamin B2Vitamin B2 | +88% |
| Contains more Vitamin B3Vitamin B3 | +787.7% |
| Contains more Vitamin B5Vitamin B5 | +258.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +127.6% |
| Contains more CholineCholine | +334.3% |
| Contains more Vitamin CVitamin C | +126.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 0.2µg | 36% |
| Sodium | 575mg | 2mg | 25% |
| Vitamin B1 | 0.343mg | 0.048mg | 25% |
| Vitamin B3 | 4.323mg | 0.487mg | 24% |
| Protein | 10.52g | 1.21g | 19% |
| Iron | 1.81mg | 0.35mg | 18% |
| Saturated fat | 3.554g | 0.044g | 16% |
| Calcium | 171mg | 15mg | 16% |
| Fats | 10.04g | 0.18g | 15% |
| Polyunsaturated fat | 1.927g | 0.089g | 12% |
| Vitamin C | 7.5mg | 17mg | 11% |
| Phosphorus | 112mg | 38mg | 11% |
| Vitamin B2 | 0.267mg | 0.142mg | 10% |
| Calories | 213kcal | 16kcal | 10% |
| Monounsaturated fat | 3.716g | 0.016g | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Folate | 66µg | 29µg | 9% |
| Manganese | 0.354mg | 0.175mg | 8% |
| Vitamin B5 | 0.555mg | 0.155mg | 8% |
| Zinc | 1.05mg | 0.29mg | 7% |
| Starch | 15.67g | 6% | |
| Carbs | 20.43g | 3.35g | 6% |
| Choline | 29.1mg | 6.7mg | 4% |
| Copper | 0.084mg | 0.051mg | 4% |
| Vitamin E | 0.41mg | 0.12mg | 2% |
| Vitamin K | 4.5µg | 3µg | 1% |
| Fructose | 1.4g | 0.95g | 1% |
| Vitamin B6 | 0.203mg | 0.218mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Potassium | 282mg | 262mg | 1% |
| Magnesium | 20mg | 17mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin A | 22µg | 10µg | 1% |
| Net carbs | 19.23g | 2.25g | N/A |
| Sugar | 3.18g | 2.2g | N/A |
| Fiber | 1.2g | 1.1g | 0% |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.011mg | 0% |
| Threonine | 0.331mg | 0.028mg | 0% |
| Isoleucine | 0.431mg | 0.042mg | 0% |
| Leucine | 0.752mg | 0.069mg | 0% |
| Lysine | 0.491mg | 0.065mg | 0% |
| Methionine | 0.21mg | 0.017mg | 0% |
| Phenylalanine | 0.431mg | 0.041mg | 0% |
| Valine | 0.501mg | 0.053mg | 0% |
| Histidine | 0.301mg | 0.025mg | 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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +769.4% |
| Contains more FatsFats | +5477.8% |
| Contains more CarbsCarbs | +509.9% |
| Contains more OtherOther | +303.2% |
| Contains more WaterWater | +67.5% |
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
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +23125% |
| Contains more Poly. FatPolyunsaturated fat | +2065.2% |
| Contains less Sat. FatSaturated fat | -98.8% |
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:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +64% |
| Contains more FructoseFructose | +47.4% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Galactose
~0g
