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Submarine sandwich vs. Yogurt parfait — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and yogurt parfait?

  • Submarine sandwich is higher in selenium, vitamin B1, vitamin B3, iron, and vitamin B2, yet yogurt parfait is higher in vitamin B12 and vitamin C.
  • Submarine sandwich's daily need coverage for selenium is 29% more.
  • Submarine sandwich has 12 times more sodium than yogurt parfait. While submarine sandwich has 575mg of sodium, yogurt parfait has only 49mg.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Yogurt parfait, lowfat, with fruit, and granola types in this article.

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Submarine sandwich vs Yogurt parfait 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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +62.9%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +269.4%
Contains more CopperCopper +55.6%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +20.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +410.3%
Contains less SodiumSodium -91.5%

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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +54.3%
Contains more Vitamin B3Vitamin B3 +505.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +164.7%
Contains more FolateFolate +29.4%
Contains more CholineCholine +144.5%
Contains more Vitamin CVitamin C +90.7%
Contains more Vitamin AVitamin A +36.4%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +300%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Yogurt parfait DV% diff.
Selenium 19.9µg 3.9µg 29%
Vitamin B12 0.22µg 0.88µg 28%
Sodium 575mg 49mg 23%
Vitamin B3 4.323mg 0.714mg 23%
Vitamin B1 0.343mg 0.07mg 23%
Iron 1.81mg 0.49mg 17%
Manganese 0.354mg 15%
Protein 10.52g 3.36g 14%
Saturated fat 3.554g 0.525g 14%
Fats 10.04g 1.01g 14%
Polyunsaturated fat 1.927g 0.122g 12%
Vitamin B5 0.555mg 11%
Monounsaturated fat 3.716g 0.307g 9%
Cholesterol 27mg 3mg 8%
Vitamin C 7.5mg 14.3mg 8%
Calcium 171mg 105mg 7%
Vitamin B2 0.267mg 0.173mg 7%
Calories 213kcal 84kcal 6%
Starch 15.67g 6%
Folate 66µg 51µg 4%
Phosphorus 112mg 93mg 3%
Copper 0.084mg 0.054mg 3%
Choline 29.1mg 11.9mg 3%
Potassium 282mg 189mg 3%
Vitamin K 4.5µg 1.7µg 2%
Fructose 1.4g 2%
Vitamin B6 0.203mg 0.233mg 2%
Carbs 20.43g 15.86g 2%
Vitamin D 0.2µg 0.1µg 1%
Vitamin A 22µg 30µg 1%
Zinc 1.05mg 0.89mg 1%
Magnesium 20mg 17mg 1%
Vitamin E 0.41mg 0.25mg 1%
Net carbs 19.23g 14.76g N/A
Vitamin D 7IU 4IU 0%
Sugar 3.18g 11.68g N/A
Fiber 1.2g 1.1g 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more ProteinProtein +213.1%
Contains more FatsFats +894.1%
Contains more CarbsCarbs +28.8%
Contains more OtherOther +216.5%
Contains more WaterWater +39.8%

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
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Contains more Mono. FatMonounsaturated fat +1110.4%
Contains more Poly. FatPolyunsaturated fat +1479.5%
Contains less Sat. FatSaturated fat -85.2%

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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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.