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  6. Submarine sandwich vs. Wild rice raw

Submarine sandwich vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and wild rice raw

  • Submarine sandwich has more selenium and vitamin B1; however, wild rice raw has more copper, phosphorus, zinc, manganese, magnesium, and fiber.
  • Wild rice raw's daily need coverage for copper is 49% more.
  • Submarine sandwich has 82 times more sodium than wild rice raw. Submarine sandwich has 575mg of sodium, while wild rice raw has 7mg.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Wild rice, raw.

Infographic

Submarine sandwich vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +714.3%
Contains more SeleniumSelenium +610.7%
Contains more MagnesiumMagnesium +785%
Contains more PotassiumPotassium +51.4%
Contains more CopperCopper +523.8%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +286.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +275.4%
~equal in Iron ~1.96mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +198.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.8%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more FolateFolate +43.9%
Contains more CholineCholine +20.3%
~equal in Vitamin B2 ~0.262mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Wild rice raw DV% diff.
Copper 0.084mg 0.524mg 49%
Phosphorus 112mg 433mg 46%
Zinc 1.05mg 5.96mg 45%
Manganese 0.354mg 1.329mg 42%
Magnesium 20mg 177mg 37%
Selenium 19.9µg 2.8µg 31%
Sodium 575mg 7mg 25%
Fiber 1.2g 6.2g 20%
Vitamin B1 0.343mg 0.115mg 19%
Carbs 20.43g 74.9g 18%
Vitamin B3 4.323mg 6.733mg 15%
Calcium 171mg 21mg 15%
Saturated fat 3.554g 0.156g 15%
Vitamin B6 0.203mg 0.391mg 14%
Fats 10.04g 1.08g 14%
Vitamin B5 0.555mg 1.074mg 10%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.159g 9%
Cholesterol 27mg 0mg 9%
Protein 10.52g 14.73g 8%
Polyunsaturated fat 1.927g 0.676g 8%
Vitamin C 7.5mg 0mg 8%
Folate 66µg 95µg 7%
Calories 213kcal 357kcal 7%
Starch 15.67g 6%
Potassium 282mg 427mg 4%
Vitamin E 0.41mg 0.82mg 3%
Vitamin A 22µg 1µg 2%
Vitamin K 4.5µg 1.9µg 2%
Iron 1.81mg 1.96mg 2%
Fructose 1.4g 2%
Vitamin D 0.2µg 0µg 1%
Choline 29.1mg 35mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 68.7g N/A
Sugar 3.18g 2.5g N/A
Vitamin B2 0.267mg 0.262mg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.179mg 0%
Threonine 0.331mg 0.469mg 0%
Isoleucine 0.431mg 0.618mg 0%
Leucine 0.752mg 1.018mg 0%
Lysine 0.491mg 0.629mg 0%
Methionine 0.21mg 0.438mg 0%
Phenylalanine 0.431mg 0.721mg 0%
Valine 0.501mg 0.858mg 0%
Histidine 0.301mg 0.384mg 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

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +829.6%
Contains more WaterWater +628.2%
Contains more OtherOther +63.4%
Contains more ProteinProtein +40%
Contains more CarbsCarbs +266.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2237.1%
Contains more Poly. FatPolyunsaturated fat +185.1%
Contains less Sat. FatSaturated fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.