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Submarine sandwich vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and watercress

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, iron, and folate; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 205% more than submarine sandwich.
  • Watercress contains 132 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while watercress contains 0.027g.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Watercress, raw.

Infographic

Submarine sandwich vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more CalciumCalcium +42.5%
Contains more IronIron +805%
Contains more ZincZinc +854.5%
Contains more PhosphorusPhosphorus +86.7%
Contains more ManganeseManganese +45.1%
Contains more SeleniumSelenium +2111.1%
Contains more PotassiumPotassium +17%
Contains less SodiumSodium -92.9%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +281.1%
Contains more Vitamin B2Vitamin B2 +122.5%
Contains more Vitamin B3Vitamin B3 +2061.5%
Contains more Vitamin B5Vitamin B5 +79%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +223.3%
Contains more Vitamin CVitamin C +473.3%
Contains more Vitamin AVitamin A +627.3%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin KVitamin K +5455.6%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +357.4%
Contains more FatsFats +9940%
Contains more CarbsCarbs +1483.7%
Contains more OtherOther +108.3%
Contains more WaterWater +68.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +46350%
Contains more Poly. FatPolyunsaturated fat +5405.7%
Contains less Sat. FatSaturated fat -99.2%

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 Watercress
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Watercress DV% diff.
Vitamin K 4.5µg 250µg 205%
Vitamin C 7.5mg 43mg 39%
Selenium 19.9µg 0.9µg 35%
Vitamin B3 4.323mg 0.2mg 26%
Sodium 575mg 41mg 23%
Vitamin B1 0.343mg 0.09mg 21%
Iron 1.81mg 0.2mg 20%
Saturated fat 3.554g 0.027g 16%
Protein 10.52g 2.3g 16%
Vitamin A 22µg 160µg 15%
Fats 10.04g 0.1g 15%
Folate 66µg 9µg 14%
Polyunsaturated fat 1.927g 0.035g 13%
Vitamin B2 0.267mg 0.12mg 11%
Calories 213kcal 11kcal 10%
Zinc 1.05mg 0.11mg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.008g 9%
Vitamin B12 0.22µg 0µg 9%
Phosphorus 112mg 60mg 7%
Vitamin B6 0.203mg 0.129mg 6%
Carbs 20.43g 1.29g 6%
Starch 15.67g 6%
Manganese 0.354mg 0.244mg 5%
Vitamin B5 0.555mg 0.31mg 5%
Calcium 171mg 120mg 5%
Choline 29.1mg 9mg 4%
Vitamin E 0.41mg 1mg 4%
Fiber 1.2g 0.5g 3%
Fructose 1.4g 2%
Copper 0.084mg 0.077mg 1%
Potassium 282mg 330mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 0.79g N/A
Magnesium 20mg 21mg 0%
Sugar 3.18g 0.2g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.03mg 0%
Threonine 0.331mg 0.133mg 0%
Isoleucine 0.431mg 0.093mg 0%
Leucine 0.752mg 0.166mg 0%
Lysine 0.491mg 0.134mg 0%
Methionine 0.21mg 0.02mg 0%
Phenylalanine 0.431mg 0.114mg 0%
Valine 0.501mg 0.137mg 0%
Histidine 0.301mg 0.04mg 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

Which food is preferable for your diet?

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

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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
35%
Submarine sandwich
74%
Watercress
Minerals Daily Need Coverage Score
49%
Submarine sandwich
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 534mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 3.527g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.