Waffle vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between waffle and submarine sandwich
- Waffle has more selenium, phosphorus, calcium, iron, and vitamin B2, while submarine sandwich has more vitamin B3, vitamin B6, vitamin C, and vitamin B1.
- Waffle's daily need coverage for selenium is 48% higher.
- Submarine sandwich contains 3 times less cholesterol than waffle. Waffle contains 69mg of cholesterol, while submarine sandwich contains 27mg.
The food types used in this comparison are Waffles, plain, prepared from recipe 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 more CalciumCalcium | +49.1% |
| Contains more IronIron | +27.6% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains less SodiumSodium | -11.1% |
| Contains more SeleniumSelenium | +132.2% |
| Contains more PotassiumPotassium | +77.4% |
| Contains more CopperCopper | +35.5% |
| Contains more ZincZinc | +54.4% |
| Contains more ManganeseManganese | +33.6% |
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 AVitamin A | +195.5% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B12Vitamin B12 | +13.6% |
| Contains more Vitamin CVitamin C | +1775% |
| Contains more Vitamin B1Vitamin B1 | +30.4% |
| Contains more Vitamin B3Vitamin B3 | +108.5% |
| Contains more Vitamin B5Vitamin B5 | +14.4% |
| Contains more Vitamin B6Vitamin B6 | +262.5% |
| Contains more FolateFolate | +43.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 19.9µg | 48% |
| Polyunsaturated fat | 6.785g | 1.927g | 32% |
| Cholesterol | 69mg | 27mg | 14% |
| Vitamin B3 | 2.073mg | 4.323mg | 14% |
| Vitamin B6 | 0.056mg | 0.203mg | 11% |
| Phosphorus | 190mg | 112mg | 11% |
| Vitamin C | 0.4mg | 7.5mg | 8% |
| Calcium | 255mg | 171mg | 8% |
| Vitamin B1 | 0.263mg | 0.343mg | 7% |
| Vitamin B2 | 0.347mg | 0.267mg | 6% |
| Fats | 14.1g | 10.04g | 6% |
| Starch | 15.67g | 6% | |
| Iron | 2.31mg | 1.81mg | 6% |
| Protein | 7.9g | 10.52g | 5% |
| Fiber | 1.2g | 5% | |
| Folate | 46µg | 66µg | 5% |
| Choline | 29.1mg | 5% | |
| Vitamin A | 65µg | 22µg | 5% |
| Manganese | 0.265mg | 0.354mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 291kcal | 213kcal | 4% |
| Carbs | 32.9g | 20.43g | 4% |
| Potassium | 159mg | 282mg | 4% |
| Vitamin E | 0.41mg | 3% | |
| Sodium | 511mg | 575mg | 3% |
| Zinc | 0.68mg | 1.05mg | 3% |
| Saturated fat | 2.866g | 3.554g | 3% |
| Fructose | 1.4g | 2% | |
| Copper | 0.062mg | 0.084mg | 2% |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Vitamin B12 | 0.25µg | 0.22µg | 1% |
| Vitamin B5 | 0.485mg | 0.555mg | 1% |
| Net carbs | 32.9g | 19.23g | N/A |
| Magnesium | 19mg | 20mg | 0% |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Monounsaturated fat | 3.521g | 3.716g | 0% |
| Tryptophan | 0.099mg | 0.1mg | 0% |
| Threonine | 0.289mg | 0.331mg | 0% |
| Isoleucine | 0.362mg | 0.431mg | 0% |
| Leucine | 0.63mg | 0.752mg | 0% |
| Lysine | 0.384mg | 0.491mg | 0% |
| Methionine | 0.179mg | 0.21mg | 0% |
| Phenylalanine | 0.395mg | 0.431mg | 0% |
| Valine | 0.409mg | 0.501mg | 0% |
| Histidine | 0.187mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0.006g | 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
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +40.4% |
| Contains more CarbsCarbs | +61% |
| Contains more OtherOther | +24% |
| Contains more ProteinProtein | +33.2% |
| Contains more WaterWater | +34.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 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 | -19.4% |
| Contains more Poly. FatPolyunsaturated fat | +252.1% |
~equal in
Monounsaturated fat
~3.716g
