Teff vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the main differences between teff and submarine sandwich?
- Teff is richer in manganese, copper, iron, phosphorus, magnesium, fiber, zinc, and vitamin B6, yet submarine sandwich is richer in selenium.
- Teff's daily need coverage for manganese is 386% higher.
- Teff has 10 times more copper than submarine sandwich. Teff has 0.81mg of copper, while submarine sandwich has 0.084mg.
- Teff contains less sodium.
We used Teff, uncooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.
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.
| Contains more MagnesiumMagnesium | +820% |
| Contains more PotassiumPotassium | +51.4% |
| Contains more IronIron | +321.5% |
| Contains more CopperCopper | +864.3% |
| Contains more ZincZinc | +245.7% |
| Contains more PhosphorusPhosphorus | +283% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +2510.2% |
| Contains more SeleniumSelenium | +352.3% |
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 B1Vitamin B1 | +13.7% |
| Contains more Vitamin B5Vitamin B5 | +69.7% |
| Contains more Vitamin B6Vitamin B6 | +137.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +412.5% |
| Contains more Vitamin B3Vitamin B3 | +28.5% |
| Contains more Vitamin KVitamin K | +136.8% |
| Contains more CholineCholine | +122.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 0.354mg | 386% |
| Copper | 0.81mg | 0.084mg | 81% |
| Iron | 7.63mg | 1.81mg | 73% |
| Phosphorus | 429mg | 112mg | 45% |
| Magnesium | 184mg | 20mg | 39% |
| Selenium | 4.4µg | 19.9µg | 28% |
| Fiber | 8g | 1.2g | 27% |
| Sodium | 12mg | 575mg | 24% |
| Zinc | 3.63mg | 1.05mg | 23% |
| Vitamin B6 | 0.482mg | 0.203mg | 21% |
| Carbs | 73.13g | 20.43g | 18% |
| Folate | 66µg | 17% | |
| Saturated fat | 0.449g | 3.554g | 14% |
| Fats | 2.38g | 10.04g | 12% |
| Cholesterol | 27mg | 9% | |
| Starch | 36.56g | 15.67g | 9% |
| Vitamin B12 | 0.22µg | 9% | |
| Vitamin B5 | 0.942mg | 0.555mg | 8% |
| Monounsaturated fat | 0.589g | 3.716g | 8% |
| Calories | 367kcal | 213kcal | 8% |
| Vitamin C | 7.5mg | 8% | |
| Polyunsaturated fat | 1.071g | 1.927g | 6% |
| Vitamin B3 | 3.363mg | 4.323mg | 6% |
| Protein | 13.3g | 10.52g | 6% |
| Vitamin B1 | 0.39mg | 0.343mg | 4% |
| Potassium | 427mg | 282mg | 4% |
| Choline | 13.1mg | 29.1mg | 3% |
| Vitamin E | 0.08mg | 0.41mg | 2% |
| Vitamin K | 1.9µg | 4.5µg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Calcium | 180mg | 171mg | 1% |
| Vitamin D | 7IU | 1% | |
| Fructose | 0.47g | 1.4g | 1% |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 65.13g | 19.23g | N/A |
| Sugar | 1.84g | 3.18g | N/A |
| Vitamin B2 | 0.27mg | 0.267mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.139mg | 0.1mg | 0% |
| Threonine | 0.51mg | 0.331mg | 0% |
| Isoleucine | 0.501mg | 0.431mg | 0% |
| Leucine | 1.068mg | 0.752mg | 0% |
| Lysine | 0.376mg | 0.491mg | 0% |
| Methionine | 0.428mg | 0.21mg | 0% |
| Phenylalanine | 0.698mg | 0.431mg | 0% |
| Valine | 0.686mg | 0.501mg | 0% |
| Histidine | 0.301mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.135g | 0.104g | N/A |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +26.4% |
| Contains more CarbsCarbs | +258% |
| Contains more FatsFats | +321.8% |
| Contains more WaterWater | +540.7% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +530.9% |
| Contains more Poly. FatPolyunsaturated fat | +79.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
36.56 g
Sucrose:
0.62 g
Glucose:
0.73 g
Fructose:
0.47 g
Lactose:
0 g
Maltose:
0.01 g
Galactose:
0 g
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
| Contains more StarchStarch | +133.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +68.5% |
| Contains more FructoseFructose | +197.9% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +4600% |
~equal in
Galactose
~0g