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  6. Submarine sandwich vs. Teff

Submarine sandwich vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Submarine sandwich and Teff?

  • Submarine sandwich is richer in Selenium, yet Teff is richer in Manganese, Copper, Iron, Phosphorus, Magnesium, Fiber, Zinc, and Vitamin B6.
  • Teff's daily need coverage for Manganese is 386% higher.
  • Submarine sandwich has 48 times more Sodium than Teff. Submarine sandwich has 575mg of Sodium, while Teff has 12mg.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Teff, uncooked types in this comparison.

Infographic

Submarine sandwich vs Teff 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.
Submarine sandwich
Submarine sandwich
1
:
9
Teff
Teff
Contains more Selenium +352.3%
Contains more Iron +321.5%
Contains more Magnesium +820%
Contains more Phosphorus +283%
Contains more Potassium +51.4%
Contains less Sodium -97.9%
Contains more Zinc +245.7%
Contains more Copper +864.3%
Contains more Manganese +2510.2%
Equal in Calcium - 180
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Selenium +352.3%
Contains more Iron +321.5%
Contains more Magnesium +820%
Contains more Phosphorus +283%
Contains more Potassium +51.4%
Contains less Sodium -97.9%
Contains more Zinc +245.7%
Contains more Copper +864.3%
Contains more Manganese +2510.2%
Equal in Calcium - 180

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.
Submarine sandwich
Submarine sandwich
8
:
4
Teff
Teff
Contains more Vitamin A +1788.9%
Contains more Vitamin E +412.5%
Contains more Vitamin B3 +28.5%
Contains more Vitamin K +136.8%
Contains more Vitamin B1 +13.7%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +137.4%
Equal in Vitamin B2 - 0.27
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +1788.9%
Contains more Vitamin E +412.5%
Contains more Vitamin B3 +28.5%
Contains more Vitamin K +136.8%
Contains more Vitamin B1 +13.7%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +137.4%
Equal in Vitamin B2 - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
3
:
2
Teff
Teff
Contains more Fats +321.8%
Contains more Water +540.7%
Contains more Protein +26.4%
Contains more Carbs +258%
Equal in Other - 2.37
Submarine sandwich
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
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Fats +321.8%
Contains more Water +540.7%
Contains more Protein +26.4%
Contains more Carbs +258%
Equal in Other - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +530.9%
Contains more Polyunsaturated fat +79.9%
Contains less Saturated Fat -87.4%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +530.9%
Contains more Polyunsaturated fat +79.9%
Contains less Saturated Fat -87.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
4
:
2
Teff
Teff
Contains more Glucose +68.5%
Contains more Fructose +197.9%
Contains more Lactose +∞%
Contains more Maltose +4600%
Contains more Starch +133.3%
Contains more Sucrose +∞%
Submarine sandwich
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
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Glucose +68.5%
Contains more Fructose +197.9%
Contains more Lactose +∞%
Contains more Maltose +4600%
Contains more Starch +133.3%
Contains more Sucrose +∞%

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 Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Teff Opinion
Net carbs 19.23g 65.13g Teff
Protein 10.52g 13.3g Teff
Fats 10.04g 2.38g Submarine sandwich
Carbs 20.43g 73.13g Teff
Calories 213kcal 367kcal Teff
Starch 15.67g 36.56g Teff
Fructose 1.4g 0.47g Submarine sandwich
Sugar 3.18g 1.84g Teff
Fiber 1.2g 8g Teff
Calcium 171mg 180mg Teff
Iron 1.81mg 7.63mg Teff
Magnesium 20mg 184mg Teff
Phosphorus 112mg 429mg Teff
Potassium 282mg 427mg Teff
Sodium 575mg 12mg Teff
Zinc 1.05mg 3.63mg Teff
Copper 0.084mg 0.81mg Teff
Manganese 0.354mg 9.24mg Teff
Selenium 19.9µg 4.4µg Submarine sandwich
Vitamin A 170IU 9IU Submarine sandwich
Vitamin A RAE 22µg 0µg Submarine sandwich
Vitamin E 0.41mg 0.08mg Submarine sandwich
Vitamin D 7IU Submarine sandwich
Vitamin D 0.2µg Submarine sandwich
Vitamin C 7.5mg Submarine sandwich
Vitamin B1 0.343mg 0.39mg Teff
Vitamin B2 0.267mg 0.27mg Teff
Vitamin B3 4.323mg 3.363mg Submarine sandwich
Vitamin B5 0.555mg 0.942mg Teff
Vitamin B6 0.203mg 0.482mg Teff
Folate 66µg Submarine sandwich
Vitamin B12 0.22µg Submarine sandwich
Vitamin K 4.5µg 1.9µg Submarine sandwich
Tryptophan 0.1mg 0.139mg Teff
Threonine 0.331mg 0.51mg Teff
Isoleucine 0.431mg 0.501mg Teff
Leucine 0.752mg 1.068mg Teff
Lysine 0.491mg 0.376mg Submarine sandwich
Methionine 0.21mg 0.428mg Teff
Phenylalanine 0.431mg 0.698mg Teff
Valine 0.501mg 0.686mg Teff
Histidine 0.301mg 0.301mg
Cholesterol 27mg Teff
Trans Fat 0.119g Teff
Saturated Fat 3.554g 0.449g Teff
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Monounsaturated Fat 3.716g 0.589g Submarine sandwich
Polyunsaturated fat 1.927g 1.071g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g 0g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g 0g Submarine sandwich
Omega-3 - ALA 0.104g 0.135g Teff
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

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

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
37%
Submarine sandwich
33%
Teff
Minerals Daily Need Coverage Score
49%
Submarine sandwich
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 563mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.105g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.