Submarine sandwich vs. Wafer — In-Depth Nutrition Comparison

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Differences between submarine sandwich and wafer

Submarine sandwich has more selenium, calcium, vitamin B6, vitamin B1, and vitamin B3, while wafer has more copper, iron, manganese, and fiber.
Wafer's daily need coverage for copper is 42% higher.
Wafer contains 14 times less cholesterol than submarine sandwich. Submarine sandwich contains 27mg of cholesterol, while wafer contains 2mg.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cookies, chocolate wafers.

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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.

Submarine sandwich

Wafer

Contains more CalciumCalcium	+451.6%
Contains more PotassiumPotassium	+34.3%
Contains more SeleniumSelenium	+249.1%

Contains more MagnesiumMagnesium	+165%
Contains more IronIron	+121.5%
Contains more CopperCopper	+451.2%
Contains more PhosphorusPhosphorus	+17.9%
Contains more ManganeseManganese	+96.6%

~equal in Zinc ~1.09mg

~equal in Sodium ~580mg

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

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+633.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+69%
Contains more Vitamin B3Vitamin B3	+51.3%
Contains more Vitamin B5Vitamin B5	+45.7%
Contains more Vitamin B6Vitamin B6	+298%
Contains more Vitamin B12Vitamin B12	+144.4%
Contains more Vitamin KVitamin K	+87.5%
Contains more FolateFolate	+40.4%
Contains more CholineCholine	+103.5%

Contains more Vitamin EVitamin E

+75.6%

~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.084mg	0.463mg	42%
Iron	1.81mg	4.01mg	28%
Selenium	19.9µg	5.7µg	26%
Carbs	20.43g	72.7g	17%
Polyunsaturated fat	1.927g	4.153g	15%
Manganese	0.354mg	0.696mg	15%
Calcium	171mg	31mg	14%
Vitamin B6	0.203mg	0.051mg	12%
Vitamin B1	0.343mg	0.203mg	12%
Calories	213kcal	433kcal	11%
Vitamin B3	4.323mg	2.858mg	9%
Fiber	1.2g	3.4g	9%
Vitamin C	7.5mg	0mg	8%
Cholesterol	27mg	2mg	8%
Protein	10.52g	6.6g	8%
Magnesium	20mg	53mg	8%
Fats	10.04g	14.2g	6%
Starch	15.67g		6%
Folate	66µg	47µg	5%
Vitamin B12	0.22µg	0.09µg	5%
Choline	29.1mg	14.3mg	3%
Saturated fat	3.554g	4.241g	3%
Monounsaturated fat	3.716g	4.865g	3%
Phosphorus	112mg	132mg	3%
Caffeine	0mg	10mg	3%
Vitamin B5	0.555mg	0.381mg	3%
Vitamin K	4.5µg	2.4µg	2%
Fructose	1.4g		2%
Potassium	282mg	210mg	2%
Vitamin E	0.41mg	0.72mg	2%
Vitamin A	22µg	3µg	2%
Vitamin D	7IU	0IU	1%
Vitamin D	0.2µg	0µg	1%
Net carbs	19.23g	69.3g	N/A
Sugar	3.18g	37.43g	N/A
Zinc	1.05mg	1.09mg	0%
Sodium	575mg	580mg	0%
Vitamin B2	0.267mg	0.266mg	0%
Trans fat	0.119g		N/A
Tryptophan	0.1mg	0.096mg	0%
Threonine	0.331mg	0.22mg	0%
Isoleucine	0.431mg	0.261mg	0%
Leucine	0.752mg	0.447mg	0%
Lysine	0.491mg	0.281mg	0%
Methionine	0.21mg	0.105mg	0%
Phenylalanine	0.431mg	0.308mg	0%
Valine	0.501mg	0.323mg	0%
Histidine	0.301mg	0.128mg	0%
Omega-3 - EPA	0.001g	0.003g	N/A
Omega-3 - DHA	0.002g	0.002g	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