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

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Significant differences between submarine sandwich and sunflower seeds

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, selenium, iron, and folate in sunflower seeds is higher than in submarine sandwich.
  • Sunflower seeds cover your daily vitamin E needs 232% 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, sunflower seed kernels, dried.

Infographic

Submarine sandwich vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +119.2%
Contains more MagnesiumMagnesium +1525%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +190.1%
Contains more CopperCopper +2042.9%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +489.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +450.8%
Contains more SeleniumSelenium +166.3%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +435.7%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +8478%
Contains more Vitamin B1Vitamin B1 +331.5%
Contains more Vitamin B2Vitamin B2 +33%
Contains more Vitamin B3Vitamin B3 +92.8%
Contains more Vitamin B5Vitamin B5 +103.6%
Contains more Vitamin B6Vitamin B6 +562.6%
Contains more FolateFolate +243.9%
Contains more CholineCholine +89.3%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Sunflower seeds DV% diff.
Vitamin E 0.41mg 35.17mg 232%
Copper 0.084mg 1.8mg 191%
Polyunsaturated fat 1.927g 23.137g 141%
Vitamin B1 0.343mg 1.48mg 95%
Vitamin B6 0.203mg 1.345mg 88%
Phosphorus 112mg 660mg 78%
Magnesium 20mg 325mg 73%
Manganese 0.354mg 1.95mg 69%
Fats 10.04g 51.46g 64%
Selenium 19.9µg 53µg 60%
Iron 1.81mg 5.25mg 43%
Folate 66µg 227µg 40%
Monounsaturated fat 3.716g 18.528g 37%
Zinc 1.05mg 5mg 36%
Fiber 1.2g 8.6g 30%
Vitamin B3 4.323mg 8.335mg 25%
Sodium 575mg 9mg 25%
Protein 10.52g 20.78g 21%
Calories 213kcal 584kcal 19%
Vitamin B5 0.555mg 1.13mg 12%
Potassium 282mg 645mg 11%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Calcium 171mg 78mg 9%
Vitamin C 7.5mg 1.4mg 7%
Vitamin B2 0.267mg 0.355mg 7%
Starch 15.67g 6%
Choline 29.1mg 55.1mg 5%
Vitamin K 4.5µg 0µg 4%
Saturated fat 3.554g 4.455g 4%
Fructose 1.4g 2%
Vitamin A 22µg 3µg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Carbs 20.43g 20g 0%
Net carbs 19.23g 11.4g N/A
Sugar 3.18g 2.62g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.348mg 0%
Threonine 0.331mg 0.928mg 0%
Isoleucine 0.431mg 1.139mg 0%
Leucine 0.752mg 1.659mg 0%
Lysine 0.491mg 0.937mg 0%
Methionine 0.21mg 0.494mg 0%
Phenylalanine 0.431mg 1.169mg 0%
Valine 0.501mg 1.315mg 0%
Histidine 0.301mg 0.632mg 0%
Omega-3 - EPA 0.001g 0.014g 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 0g N/A
Omega-6 - Linoleic acid 1.665g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1094.7%
Contains more ProteinProtein +97.5%
Contains more FatsFats +412.5%
Contains more OtherOther +21.2%
~equal in Carbs ~20g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -20.2%
Contains more Mono. FatMonounsaturated fat +398.6%
Contains more Poly. FatPolyunsaturated fat +1100.7%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.