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.
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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 | +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% |
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 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
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
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
0.027 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
49%
18%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 534mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 3.527g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)