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  6. Submarine sandwich vs. Wheat

Submarine sandwich vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and wheat

  • The amount of selenium, manganese, phosphorus, copper, magnesium, zinc, iron, and vitamin B6 in wheat is higher than in submarine sandwich.
  • Wheat covers your daily selenium needs 126% more than submarine sandwich.
  • Wheat has 288 times less sodium than submarine sandwich. Submarine sandwich has 575mg of sodium, while wheat has 2mg.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Wheat, durum.

Infographic

Submarine sandwich vs Wheat infographic
Infographic link

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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +402.9%
Contains more MagnesiumMagnesium +620%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +94.5%
Contains more CopperCopper +558.3%
Contains more ZincZinc +296.2%
Contains more PhosphorusPhosphorus +353.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +750.8%
Contains more SeleniumSelenium +349.2%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +120.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +55.9%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more Vitamin B6Vitamin B6 +106.4%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Wheat DV% diff.
Selenium 19.9µg 89.4µg 126%
Manganese 0.354mg 3.012mg 116%
Phosphorus 112mg 508mg 57%
Copper 0.084mg 0.553mg 52%
Magnesium 20mg 144mg 30%
Zinc 1.05mg 4.16mg 28%
Sodium 575mg 2mg 25%
Iron 1.81mg 3.52mg 21%
Vitamin B6 0.203mg 0.419mg 17%
Carbs 20.43g 71.13g 17%
Vitamin B3 4.323mg 6.738mg 15%
Calcium 171mg 34mg 14%
Saturated fat 3.554g 0.454g 14%
Fats 10.04g 2.47g 12%
Vitamin B2 0.267mg 0.121mg 11%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.344g 8%
Vitamin C 7.5mg 0mg 8%
Vitamin B5 0.555mg 0.935mg 8%
Folate 66µg 43µg 6%
Polyunsaturated fat 1.927g 0.978g 6%
Protein 10.52g 13.68g 6%
Calories 213kcal 339kcal 6%
Vitamin B1 0.343mg 0.419mg 6%
Starch 15.67g 6%
Fiber 1.2g 5%
Choline 29.1mg 5%
Potassium 282mg 431mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 71.13g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.176mg 0%
Threonine 0.331mg 0.366mg 0%
Isoleucine 0.431mg 0.533mg 0%
Leucine 0.752mg 0.934mg 0%
Lysine 0.491mg 0.303mg 0%
Methionine 0.21mg 0.221mg 0%
Phenylalanine 0.431mg 0.681mg 0%
Valine 0.501mg 0.594mg 0%
Histidine 0.301mg 0.322mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +306.5%
Contains more WaterWater +416.5%
Contains more OtherOther +40.4%
Contains more ProteinProtein +30%
Contains more CarbsCarbs +248.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +980.2%
Contains more Poly. FatPolyunsaturated fat +97%
Contains less Sat. FatSaturated fat -87.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.