Submarine sandwich vs. Wakame — In-Depth Nutrition Comparison
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Summary of differences between submarine sandwich and wakame
- Submarine sandwich has more selenium, vitamin B1, vitamin B3, and vitamin B6; however, wakame is higher in manganese, folate, copper, and magnesium.
- Wakame covers your daily need for manganese, 45% more than submarine sandwich.
- Submarine sandwich has 102 times more vitamin B6 than wakame. While submarine sandwich has 0.203mg of vitamin B6, wakame has only 0.002mg.
- Wakame has less saturated fat.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Seaweed, wakame, raw.
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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.
| Contains more CalciumCalcium | +14% |
| Contains more PotassiumPotassium | +464% |
| Contains more ZincZinc | +176.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -34.1% |
| Contains more SeleniumSelenium | +2742.9% |
| Contains more MagnesiumMagnesium | +435% |
| Contains more IronIron | +20.4% |
| Contains more CopperCopper | +238.1% |
| Contains more ManganeseManganese | +295.5% |
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 CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +22.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +471.7% |
| Contains more Vitamin B2Vitamin B2 | +16.1% |
| Contains more Vitamin B3Vitamin B3 | +170.2% |
| Contains more Vitamin B6Vitamin B6 | +10050% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +109.4% |
| Contains more Vitamin EVitamin E | +143.9% |
| Contains more Vitamin B5Vitamin B5 | +25.6% |
| Contains more Vitamin KVitamin K | +17.8% |
| Contains more FolateFolate | +197% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.354mg | 1.4mg | 45% |
| Selenium | 19.9µg | 0.7µg | 35% |
| Folate | 66µg | 196µg | 33% |
| Vitamin B1 | 0.343mg | 0.06mg | 24% |
| Copper | 0.084mg | 0.284mg | 22% |
| Magnesium | 20mg | 107mg | 21% |
| Vitamin B3 | 4.323mg | 1.6mg | 17% |
| Saturated fat | 3.554g | 0.13g | 16% |
| Vitamin B6 | 0.203mg | 0.002mg | 15% |
| Protein | 10.52g | 3.03g | 15% |
| Fats | 10.04g | 0.64g | 14% |
| Sodium | 575mg | 872mg | 13% |
| Polyunsaturated fat | 1.927g | 0.218g | 11% |
| Monounsaturated fat | 3.716g | 0.058g | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Calories | 213kcal | 45kcal | 8% |
| Potassium | 282mg | 50mg | 7% |
| Starch | 15.67g | 6% | |
| Zinc | 1.05mg | 0.38mg | 6% |
| Phosphorus | 112mg | 80mg | 5% |
| Iron | 1.81mg | 2.18mg | 5% |
| Vitamin C | 7.5mg | 3mg | 5% |
| Carbs | 20.43g | 9.14g | 4% |
| Vitamin E | 0.41mg | 1mg | 4% |
| Fiber | 1.2g | 0.5g | 3% |
| Vitamin B2 | 0.267mg | 0.23mg | 3% |
| Vitamin B5 | 0.555mg | 0.697mg | 3% |
| Choline | 29.1mg | 13.9mg | 3% |
| Fructose | 1.4g | 2% | |
| Calcium | 171mg | 150mg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin K | 4.5µg | 5.3µg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 8.64g | N/A |
| Sugar | 3.18g | 0.65g | N/A |
| Vitamin A | 22µg | 18µg | 0% |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.035mg | 0% |
| Threonine | 0.331mg | 0.165mg | 0% |
| Isoleucine | 0.431mg | 0.087mg | 0% |
| Leucine | 0.752mg | 0.257mg | 0% |
| Lysine | 0.491mg | 0.112mg | 0% |
| Methionine | 0.21mg | 0.063mg | 0% |
| Phenylalanine | 0.431mg | 0.112mg | 0% |
| Valine | 0.501mg | 0.209mg | 0% |
| Histidine | 0.301mg | 0.015mg | 0% |
| Omega-3 - EPA | 0.001g | 0.186g | 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:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more ProteinProtein | +247.2% |
| Contains more FatsFats | +1468.8% |
| Contains more CarbsCarbs | +123.5% |
| Contains more WaterWater | +41.6% |
| Contains more OtherOther | +188% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains more Mono. FatMonounsaturated fat | +6306.9% |
| Contains more Poly. FatPolyunsaturated fat | +783.9% |
| Contains less Sat. FatSaturated fat | -96.3% |
