Submarine sandwich vs. Walnut — In-Depth Nutrition Comparison
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How are submarine sandwich and walnut different?
- Submarine sandwich is higher in selenium and vitamin B3; however, walnut is richer in copper, manganese, phosphorus, magnesium, vitamin B6, fiber, and zinc.
- Daily need coverage for copper for walnut is 167% higher.
- Submarine sandwich contains 288 times more sodium than walnut. While submarine sandwich contains 575mg of sodium, walnut contains only 2mg.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Nuts, walnuts, english are the varieties used in this article.
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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 | +74.5% |
| Contains more SeleniumSelenium | +306.1% |
| Contains more MagnesiumMagnesium | +690% |
| Contains more PotassiumPotassium | +56.4% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +1788.1% |
| Contains more ZincZinc | +194.3% |
| Contains more PhosphorusPhosphorus | +208.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +864.4% |
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.
| Contains more Vitamin CVitamin C | +476.9% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +78% |
| Contains more Vitamin B3Vitamin B3 | +284.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more Vitamin EVitamin E | +70.7% |
| Contains more Vitamin B6Vitamin B6 | +164.5% |
| Contains more FolateFolate | +48.5% |
| Contains more CholineCholine | +34.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.927g | 47.174g | 302% |
| Copper | 0.084mg | 1.586mg | 167% |
| Manganese | 0.354mg | 3.414mg | 133% |
| Fats | 10.04g | 65.21g | 85% |
| Phosphorus | 112mg | 346mg | 33% |
| Magnesium | 20mg | 158mg | 33% |
| Selenium | 19.9µg | 4.9µg | 27% |
| Vitamin B6 | 0.203mg | 0.537mg | 26% |
| Sodium | 575mg | 2mg | 25% |
| Fiber | 1.2g | 6.7g | 22% |
| Calories | 213kcal | 654kcal | 22% |
| Vitamin B3 | 4.323mg | 1.125mg | 20% |
| Zinc | 1.05mg | 3.09mg | 19% |
| Iron | 1.81mg | 2.91mg | 14% |
| Monounsaturated fat | 3.716g | 8.933g | 13% |
| Saturated fat | 3.554g | 6.126g | 12% |
| Protein | 10.52g | 15.23g | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin B2 | 0.267mg | 0.15mg | 9% |
| Folate | 66µg | 98µg | 8% |
| Calcium | 171mg | 98mg | 7% |
| Vitamin C | 7.5mg | 1.3mg | 7% |
| Starch | 15.67g | 0.06g | 6% |
| Potassium | 282mg | 441mg | 5% |
| Fructose | 1.4g | 0.09g | 2% |
| Vitamin K | 4.5µg | 2.7µg | 2% |
| Choline | 29.1mg | 39.2mg | 2% |
| Carbs | 20.43g | 13.71g | 2% |
| Vitamin E | 0.41mg | 0.7mg | 2% |
| Vitamin A | 22µg | 1µg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 7.01g | N/A |
| Sugar | 3.18g | 2.61g | N/A |
| Vitamin B1 | 0.343mg | 0.341mg | 0% |
| Vitamin B5 | 0.555mg | 0.57mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.17mg | 0% |
| Threonine | 0.331mg | 0.596mg | 0% |
| Isoleucine | 0.431mg | 0.625mg | 0% |
| Leucine | 0.752mg | 1.17mg | 0% |
| Lysine | 0.491mg | 0.424mg | 0% |
| Methionine | 0.21mg | 0.236mg | 0% |
| Phenylalanine | 0.431mg | 0.711mg | 0% |
| Valine | 0.501mg | 0.753mg | 0% |
| Histidine | 0.301mg | 0.391mg | 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 | 0g | 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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more CarbsCarbs | +49% |
| Contains more WaterWater | +1288.5% |
| Contains more OtherOther | +40.4% |
| Contains more ProteinProtein | +44.8% |
| Contains more FatsFats | +549.5% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -42% |
| Contains more Mono. FatMonounsaturated fat | +140.4% |
| Contains more Poly. FatPolyunsaturated fat | +2348.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +26016.7% |
| Contains more GlucoseGlucose | +1437.5% |
| Contains more FructoseFructose | +1455.6% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Galactose
~0g
