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  6. Submarine sandwich vs. Vanilla extract

Submarine sandwich vs. Vanilla extract — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and vanilla extract

  • Vanilla extract contains less selenium, vitamin B1, vitamin B3, iron, folate, calcium, phosphorus, and vitamin B6 than submarine sandwich.
  • Daily need coverage for selenium for submarine sandwich is 36% higher.
  • Vanilla extract is lower in saturated fat.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Vanilla extract.

Infographic

Submarine sandwich vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1454.5%
Contains more PotassiumPotassium +90.5%
Contains more IronIron +1408.3%
Contains more CopperCopper +16.7%
Contains more ZincZinc +854.5%
Contains more PhosphorusPhosphorus +1766.7%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.4%

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.
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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3018.2%
Contains more Vitamin B2Vitamin B2 +181.1%
Contains more Vitamin B3Vitamin B3 +917.2%
Contains more Vitamin B5Vitamin B5 +1485.7%
Contains more Vitamin B6Vitamin B6 +680.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Vanilla extract DV% diff.
Selenium 19.9µg 0µg 36%
Vitamin B1 0.343mg 0.011mg 28%
Sodium 575mg 9mg 25%
Vitamin B3 4.323mg 0.425mg 24%
Iron 1.81mg 0.12mg 21%
Protein 10.52g 0.06g 21%
Folate 66µg 0µg 17%
Saturated fat 3.554g 0.01g 16%
Calcium 171mg 11mg 16%
Fats 10.04g 0.06g 15%
Phosphorus 112mg 6mg 15%
Vitamin B6 0.203mg 0.026mg 14%
Vitamin B2 0.267mg 0.095mg 13%
Polyunsaturated fat 1.927g 0.004g 13%
Vitamin B5 0.555mg 0.035mg 10%
Vitamin B12 0.22µg 0µg 9%
Zinc 1.05mg 0.11mg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.01g 9%
Vitamin C 7.5mg 0mg 8%
Starch 15.67g 6%
Fiber 1.2g 0g 5%
Choline 29.1mg 5%
Manganese 0.354mg 0.23mg 5%
Vitamin K 4.5µg 0µg 4%
Calories 213kcal 288kcal 4%
Potassium 282mg 148mg 4%
Carbs 20.43g 12.65g 3%
Vitamin E 0.41mg 0mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Magnesium 20mg 12mg 2%
Vitamin D 0.2µg 0µg 1%
Copper 0.084mg 0.072mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 12.65g N/A
Sugar 3.18g 12.65g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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
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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +17433.3%
Contains more FatsFats +16633.3%
Contains more CarbsCarbs +61.5%
Contains more OtherOther +1286%
~equal in Water ~52.58g

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +37060%
Contains more Poly. FatPolyunsaturated fat +48075%
Contains less Sat. FatSaturated fat -99.7%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.