Wafer vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between wafer and submarine sandwich

Wafer has more copper, iron, manganese, and fiber, while submarine sandwich has more selenium, calcium, vitamin B6, vitamin B1, and vitamin B3.
Wafer's daily need coverage for copper is 42% higher.
Submarine sandwich contains 3 times less fiber than wafer. Wafer contains 3.4g of fiber, while submarine sandwich contains 1.2g.
The amount of cholesterol in wafer is lower.

The food types used in this comparison are Cookies, chocolate wafers and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

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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.

Wafer

Submarine sandwich

Contains more MagnesiumMagnesium	+165%
Contains more IronIron	+121.5%
Contains more CopperCopper	+451.2%
Contains more PhosphorusPhosphorus	+17.9%
Contains more ManganeseManganese	+96.6%

Contains more CalciumCalcium	+451.6%
Contains more PotassiumPotassium	+34.3%
Contains more SeleniumSelenium	+249.1%

~equal in Zinc ~1.05mg

~equal in Sodium ~575mg

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.

Wafer

Submarine sandwich

Contains more Vitamin EVitamin E

+75.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+633.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+69%
Contains more Vitamin B3Vitamin B3	+51.3%
Contains more Vitamin B5Vitamin B5	+45.7%
Contains more Vitamin B6Vitamin B6	+298%
Contains more Vitamin B12Vitamin B12	+144.4%
Contains more Vitamin KVitamin K	+87.5%
Contains more FolateFolate	+40.4%
Contains more CholineCholine	+103.5%

~equal in Vitamin B2 ~0.267mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.084mg	42%
Iron	4.01mg	1.81mg	28%
Selenium	5.7µg	19.9µg	26%
Carbs	72.7g	20.43g	17%
Polyunsaturated fat	4.153g	1.927g	15%
Manganese	0.696mg	0.354mg	15%
Calcium	31mg	171mg	14%
Vitamin B6	0.051mg	0.203mg	12%
Vitamin B1	0.203mg	0.343mg	12%
Calories	433kcal	213kcal	11%
Vitamin B3	2.858mg	4.323mg	9%
Fiber	3.4g	1.2g	9%
Vitamin C	0mg	7.5mg	8%
Cholesterol	2mg	27mg	8%
Protein	6.6g	10.52g	8%
Magnesium	53mg	20mg	8%
Fats	14.2g	10.04g	6%
Starch		15.67g	6%
Folate	47µg	66µg	5%
Vitamin B12	0.09µg	0.22µg	5%
Choline	14.3mg	29.1mg	3%
Saturated fat	4.241g	3.554g	3%
Monounsaturated fat	4.865g	3.716g	3%
Phosphorus	132mg	112mg	3%
Caffeine	10mg	0mg	3%
Vitamin B5	0.381mg	0.555mg	3%
Vitamin K	2.4µg	4.5µg	2%
Fructose		1.4g	2%
Potassium	210mg	282mg	2%
Vitamin E	0.72mg	0.41mg	2%
Vitamin A	3µg	22µg	2%
Vitamin D	0IU	7IU	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	69.3g	19.23g	N/A
Sugar	37.43g	3.18g	N/A
Zinc	1.09mg	1.05mg	0%
Sodium	580mg	575mg	0%
Vitamin B2	0.266mg	0.267mg	0%
Trans fat		0.119g	N/A
Tryptophan	0.096mg	0.1mg	0%
Threonine	0.22mg	0.331mg	0%
Isoleucine	0.261mg	0.431mg	0%
Leucine	0.447mg	0.752mg	0%
Lysine	0.281mg	0.491mg	0%
Methionine	0.105mg	0.21mg	0%
Phenylalanine	0.308mg	0.431mg	0%
Valine	0.323mg	0.501mg	0%
Histidine	0.128mg	0.301mg	0%
Omega-3 - EPA	0.003g	0.001g	N/A
Omega-3 - DHA	0.002g	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