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.
Contains
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Iron
+121.5%
Contains
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Magnesium
+165%
Contains
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Phosphorus
+17.9%
Contains
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Copper
+451.2%
Contains
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Manganese
+96.6%
Contains
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Calcium
+451.6%
Contains
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Potassium
+34.3%
Contains
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Selenium
+249.1%
Equal in Sodium - 575
Equal in Zinc - 1.05
Contains
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Iron
+121.5%
Contains
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Magnesium
+165%
Contains
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Phosphorus
+17.9%
Contains
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Copper
+451.2%
Contains
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Manganese
+96.6%
Contains
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Calcium
+451.6%
Contains
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Potassium
+34.3%
Contains
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Selenium
+249.1%
Equal in Sodium - 575
Equal in Zinc - 1.05
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
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Vitamin E
+75.6%
Contains
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Vitamin A
+1600%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+69%
Contains
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Vitamin B3
+51.3%
Contains
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Vitamin B5
+45.7%
Contains
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Vitamin B6
+298%
Contains
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Folate
+40.4%
Contains
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Vitamin B12
+144.4%
Contains
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Vitamin K
+87.5%
Equal in Vitamin B2 - 0.267
Contains
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Vitamin E
+75.6%
Contains
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Vitamin A
+1600%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+69%
Contains
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Vitamin B3
+51.3%
Contains
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Vitamin B5
+45.7%
Contains
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Vitamin B6
+298%
Contains
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Folate
+40.4%
Contains
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Vitamin B12
+144.4%
Contains
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Vitamin K
+87.5%
Equal in Vitamin B2 - 0.267
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+41.4%
Contains
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Carbs
+255.8%
Contains
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Protein
+59.4%
Contains
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Water
+1155.8%
Contains
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Other
+25%
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
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Fats
+41.4%
Contains
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Carbs
+255.8%
Contains
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Protein
+59.4%
Contains
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Water
+1155.8%
Contains
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Other
+25%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+30.9%
Contains
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Polyunsaturated fat
+115.5%
Contains
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Saturated Fat
-16.2%
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
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Monounsaturated Fat
+30.9%
Contains
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Polyunsaturated fat
+115.5%
Contains
less
Saturated Fat
-16.2%
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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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 69.3g | 19.23g |
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| Protein | 6.6g | 10.52g |
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| Fats | 14.2g | 10.04g |
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| Carbs | 72.7g | 20.43g |
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| Calories | 433kcal | 213kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 37.43g | 3.18g |
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| Fiber | 3.4g | 1.2g |
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| Calcium | 31mg | 171mg |
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| Iron | 4.01mg | 1.81mg |
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| Magnesium | 53mg | 20mg |
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| Phosphorus | 132mg | 112mg |
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| Potassium | 210mg | 282mg |
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| Sodium | 580mg | 575mg |
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| Zinc | 1.09mg | 1.05mg |
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| Copper | 0.463mg | 0.084mg |
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| Manganese | 0.696mg | 0.354mg |
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| Selenium | 5.7µg | 19.9µg |
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| Vitamin A | 10IU | 170IU |
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| Vitamin A RAE | 3µg | 22µg |
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| Vitamin E | 0.72mg | 0.41mg |
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| Vitamin D | 0IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 0mg | 7.5mg |
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| Vitamin B1 | 0.203mg | 0.343mg |
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| Vitamin B2 | 0.266mg | 0.267mg |
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| Vitamin B3 | 2.858mg | 4.323mg |
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| Vitamin B5 | 0.381mg | 0.555mg |
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| Vitamin B6 | 0.051mg | 0.203mg |
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| Folate | 47µg | 66µg |
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| Vitamin B12 | 0.09µg | 0.22µg |
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| Vitamin K | 2.4µg | 4.5µg |
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| Tryptophan | 0.096mg | 0.1mg |
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| Threonine | 0.22mg | 0.331mg |
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| Isoleucine | 0.261mg | 0.431mg |
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| Leucine | 0.447mg | 0.752mg |
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| Lysine | 0.281mg | 0.491mg |
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| Methionine | 0.105mg | 0.21mg |
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| Phenylalanine | 0.308mg | 0.431mg |
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| Valine | 0.323mg | 0.501mg |
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| Histidine | 0.128mg | 0.301mg |
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| Cholesterol | 2mg | 27mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 4.241g | 3.554g |
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| Omega-3 - DHA | 0.002g | 0.002g | |
| Omega-3 - EPA | 0.003g | 0.001g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Monounsaturated Fat | 4.865g | 3.716g |
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| Polyunsaturated fat | 4.153g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
22%
37%
Minerals Daily Need Coverage Score
65%
49%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 34.25g)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 0.687g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)