Wakame vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between wakame and submarine sandwich
- Wakame has more manganese, folate, copper, and magnesium; however, submarine sandwich is higher in selenium, vitamin B1, vitamin B3, and vitamin B6.
- Wakame covers your daily need for manganese, 45% more than submarine sandwich.
- Wakame has 5 times more magnesium than submarine sandwich. While wakame has 107mg of magnesium, submarine sandwich has only 20mg.
- Submarine sandwich has less sodium.
These are the specific foods used in this comparison Seaweed, wakame, raw 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 MagnesiumMagnesium | +435% |
| Contains more IronIron | +20.4% |
| Contains more CopperCopper | +238.1% |
| Contains more ManganeseManganese | +295.5% |
| Contains more CalciumCalcium | +14% |
| Contains more PotassiumPotassium | +464% |
| Contains more ZincZinc | +176.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -34.1% |
| Contains more SeleniumSelenium | +2742.9% |
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 | +143.9% |
| Contains more Vitamin B5Vitamin B5 | +25.6% |
| Contains more Vitamin KVitamin K | +17.8% |
| Contains more FolateFolate | +197% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +22.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +471.7% |
| Contains more Vitamin B2Vitamin B2 | +16.1% |
| Contains more Vitamin B3Vitamin B3 | +170.2% |
| Contains more Vitamin B6Vitamin B6 | +10050% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +109.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.354mg | 45% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Folate | 196µg | 66µg | 33% |
| Vitamin B1 | 0.06mg | 0.343mg | 24% |
| Copper | 0.284mg | 0.084mg | 22% |
| Magnesium | 107mg | 20mg | 21% |
| Vitamin B3 | 1.6mg | 4.323mg | 17% |
| Saturated fat | 0.13g | 3.554g | 16% |
| Vitamin B6 | 0.002mg | 0.203mg | 15% |
| Protein | 3.03g | 10.52g | 15% |
| Fats | 0.64g | 10.04g | 14% |
| Sodium | 872mg | 575mg | 13% |
| Polyunsaturated fat | 0.218g | 1.927g | 11% |
| Monounsaturated fat | 0.058g | 3.716g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calories | 45kcal | 213kcal | 8% |
| Potassium | 50mg | 282mg | 7% |
| Starch | 15.67g | 6% | |
| Zinc | 0.38mg | 1.05mg | 6% |
| Phosphorus | 80mg | 112mg | 5% |
| Iron | 2.18mg | 1.81mg | 5% |
| Vitamin C | 3mg | 7.5mg | 5% |
| Carbs | 9.14g | 20.43g | 4% |
| Vitamin E | 1mg | 0.41mg | 4% |
| Fiber | 0.5g | 1.2g | 3% |
| Vitamin B2 | 0.23mg | 0.267mg | 3% |
| Vitamin B5 | 0.697mg | 0.555mg | 3% |
| Choline | 13.9mg | 29.1mg | 3% |
| Fructose | 1.4g | 2% | |
| Calcium | 150mg | 171mg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin K | 5.3µg | 4.5µg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 8.64g | 19.23g | N/A |
| Sugar | 0.65g | 3.18g | N/A |
| Vitamin A | 18µg | 22µg | 0% |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.035mg | 0.1mg | 0% |
| Threonine | 0.165mg | 0.331mg | 0% |
| Isoleucine | 0.087mg | 0.431mg | 0% |
| Leucine | 0.257mg | 0.752mg | 0% |
| Lysine | 0.112mg | 0.491mg | 0% |
| Methionine | 0.063mg | 0.21mg | 0% |
| Phenylalanine | 0.112mg | 0.431mg | 0% |
| Valine | 0.209mg | 0.501mg | 0% |
| Histidine | 0.015mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.186g | 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
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +41.6% |
| Contains more OtherOther | +188% |
| Contains more ProteinProtein | +247.2% |
| Contains more FatsFats | +1468.8% |
| Contains more CarbsCarbs | +123.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 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 | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +6306.9% |
| Contains more Poly. FatPolyunsaturated fat | +783.9% |
