Submarine sandwich vs. Yolk — In-Depth Nutrition Comparison
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How are submarine sandwich and yolk different?
- Submarine sandwich is higher in vitamin B3; however, yolk is richer in choline, vitamin B12, selenium, vitamin B5, vitamin A, phosphorus, and vitamin D.
- Daily need coverage for cholesterol for yolk is 353% higher.
- Submarine sandwich contains 180 times more Vitamin B3 than yolk. While submarine sandwich contains 4.323mg of Vitamin B3, yolk contains only 0.024mg.
- Submarine sandwich has less saturated Fat.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Egg, yolk, raw, fresh are the varieties used in this article.
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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 MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +32.6% |
| Contains more PotassiumPotassium | +158.7% |
| Contains more ManganeseManganese | +543.6% |
| Contains more IronIron | +50.8% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +248.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more SeleniumSelenium | +181.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.9% |
| Contains more Vitamin B3Vitamin B3 | +17912.5% |
| Contains more Vitamin KVitamin K | +542.9% |
| Contains more Vitamin AVitamin A | +748.2% |
| Contains more Vitamin EVitamin E | +529.3% |
| Contains more Vitamin DVitamin D | +2600% |
| Contains more Vitamin B2Vitamin B2 | +97.8% |
| Contains more Vitamin B5Vitamin B5 | +438.7% |
| Contains more Vitamin B6Vitamin B6 | +72.4% |
| Contains more Vitamin B12Vitamin B12 | +786.4% |
| Contains more FolateFolate | +121.2% |
| Contains more CholineCholine | +2718.6% |
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:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
| Contains more CarbsCarbs | +469.1% |
| Contains more OtherOther | +47.1% |
| Contains more ProteinProtein | +50.8% |
| Contains more FatsFats | +164.3% |
~equal in
Water
~52.31g
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
9.551 g
Monounsaturated Fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
| Contains less Sat. FatSaturated Fat | -62.8% |
| Contains more Mono. FatMonounsaturated Fat | +215.9% |
| Contains more Poly. FatPolyunsaturated fat | +118.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +583.3% |
| Contains more FructoseFructose | +1900% |
| Contains more LactoseLactose | +14.3% |
| Contains more MaltoseMaltose | +571.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
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 Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 213kcal | 322kcal |
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| Protein | 10.52g | 15.86g |
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| Fats | 10.04g | 26.54g |
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| Vitamin C | 7.5mg | 0mg |
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| Net carbs | 19.23g | 3.59g |
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| Carbs | 20.43g | 3.59g |
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| Cholesterol | 27mg | 1085mg |
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| Vitamin D | 7IU | 218IU |
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| Magnesium | 20mg | 5mg |
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| Calcium | 171mg | 129mg |
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| Potassium | 282mg | 109mg |
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| Iron | 1.81mg | 2.73mg |
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| Sugar | 3.18g | 0.56g |
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| Fiber | 1.2g | 0g |
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| Copper | 0.084mg | 0.077mg |
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| Zinc | 1.05mg | 2.3mg |
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| Starch | 15.67g |
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| Phosphorus | 112mg | 390mg |
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| Sodium | 575mg | 48mg |
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| Vitamin A | 170IU | 1442IU |
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| Vitamin A | 22µg | 381µg |
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| Vitamin E | 0.41mg | 2.58mg |
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| Vitamin D | 0.2µg | 5.4µg |
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| Manganese | 0.354mg | 0.055mg |
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| Selenium | 19.9µg | 56µg |
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| Vitamin B1 | 0.343mg | 0.176mg |
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| Vitamin B2 | 0.267mg | 0.528mg |
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| Vitamin B3 | 4.323mg | 0.024mg |
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| Vitamin B5 | 0.555mg | 2.99mg |
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| Vitamin B6 | 0.203mg | 0.35mg |
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| Vitamin B12 | 0.22µg | 1.95µg |
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| Vitamin K | 4.5µg | 0.7µg |
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| Folate | 66µg | 146µg |
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| Trans Fat | 0.119g |
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| Choline | 29.1mg | 820.2mg |
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| Saturated Fat | 3.554g | 9.551g |
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| Monounsaturated Fat | 3.716g | 11.738g |
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| Polyunsaturated fat | 1.927g | 4.204g |
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| Tryptophan | 0.1mg | 0.177mg |
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| Threonine | 0.331mg | 0.687mg |
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| Isoleucine | 0.431mg | 0.866mg |
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| Leucine | 0.752mg | 1.399mg |
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| Lysine | 0.491mg | 1.217mg |
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| Methionine | 0.21mg | 0.378mg |
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| Phenylalanine | 0.431mg | 0.681mg |
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| Valine | 0.501mg | 0.949mg |
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| Histidine | 0.301mg | 0.416mg |
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| Fructose | 1.4g | 0.07g |
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| Omega-3 - EPA | 0.001g | 0.011g |
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| Omega-3 - DHA | 0.002g | 0.114g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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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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People also compare
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
36%
118%
Minerals Daily Need Coverage Score
49%
73%
Comparison summary
Which food is lower in Sugar?
Yolk is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Yolk contains less Sodium (difference - 527mg)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 1058mg)
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 5.997g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.