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  6. Vanilla extract vs. Submarine sandwich

Vanilla extract vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between vanilla extract and submarine sandwich

  • Vanilla extract contains less selenium, vitamin B1, vitamin B3, iron, folate, calcium, phosphorus, and vitamin B6 than submarine sandwich.
  • Daily need coverage for selenium for submarine sandwich is 36% higher.
  • Vanilla extract is lower in sodium.

Food types used in this article are Vanilla extract and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Vanilla extract vs Submarine sandwich 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1454.5%
Contains more PotassiumPotassium +90.5%
Contains more IronIron +1408.3%
Contains more CopperCopper +16.7%
Contains more ZincZinc +854.5%
Contains more PhosphorusPhosphorus +1766.7%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3018.2%
Contains more Vitamin B2Vitamin B2 +181.1%
Contains more Vitamin B3Vitamin B3 +917.2%
Contains more Vitamin B5Vitamin B5 +1485.7%
Contains more Vitamin B6Vitamin B6 +680.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Vanilla extract Submarine sandwich DV% diff.
Selenium 0µg 19.9µg 36%
Vitamin B1 0.011mg 0.343mg 28%
Sodium 9mg 575mg 25%
Vitamin B3 0.425mg 4.323mg 24%
Iron 0.12mg 1.81mg 21%
Protein 0.06g 10.52g 21%
Folate 0µg 66µg 17%
Saturated fat 0.01g 3.554g 16%
Calcium 11mg 171mg 16%
Fats 0.06g 10.04g 15%
Phosphorus 6mg 112mg 15%
Vitamin B6 0.026mg 0.203mg 14%
Vitamin B2 0.095mg 0.267mg 13%
Polyunsaturated fat 0.004g 1.927g 13%
Vitamin B5 0.035mg 0.555mg 10%
Vitamin B12 0µg 0.22µg 9%
Zinc 0.11mg 1.05mg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.01g 3.716g 9%
Vitamin C 0mg 7.5mg 8%
Starch 15.67g 6%
Fiber 0g 1.2g 5%
Choline 29.1mg 5%
Manganese 0.23mg 0.354mg 5%
Vitamin K 0µg 4.5µg 4%
Calories 288kcal 213kcal 4%
Potassium 148mg 282mg 4%
Carbs 12.65g 20.43g 3%
Vitamin E 0mg 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Magnesium 12mg 20mg 2%
Vitamin D 0µg 0.2µg 1%
Copper 0.072mg 0.084mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 12.65g 19.23g N/A
Sugar 12.65g 3.18g N/A
Trans fat 0g 0.119g 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 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0g 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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
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
Contains more OtherOther +1286%
Contains more ProteinProtein +17433.3%
Contains more FatsFats +16633.3%
Contains more CarbsCarbs +61.5%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
39% 40% 21%
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 -99.7%
Contains more Mono. FatMonounsaturated fat +37060%
Contains more Poly. FatPolyunsaturated fat +48075%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.