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.
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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +41.4% |
| Contains more CarbsCarbs | +255.8% |
| Contains more ProteinProtein | +59.4% |
| Contains more WaterWater | +1155.8% |
| Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains more Mono. FatMonounsaturated fat | +30.9% |
| Contains more Poly. FatPolyunsaturated fat | +115.5% |
| Contains less Sat. FatSaturated 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 | |
|
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 |
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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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
21%
35%
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?
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The foods are relatively equal in price ($)