Walnut oil vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between walnut oil and submarine sandwich
- Walnut oil has less selenium, vitamin B1, vitamin B3, iron, vitamin B2, calcium, folate, and phosphorus.
- Submarine sandwich's daily need coverage for selenium is 36% more.
- Walnut oil has 3 times more saturated fat than submarine sandwich. Walnut oil has 9.1g of saturated fat, while submarine sandwich has 3.554g.
The food varieties used in the comparison are Oil, walnut 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 KVitamin K | +233.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +7175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 1.927g | 409% |
| Fats | 100g | 10.04g | 138% |
| Monounsaturated fat | 22.8g | 3.716g | 48% |
| Selenium | 0µg | 19.9µg | 36% |
| Calories | 884kcal | 213kcal | 34% |
| Vitamin B1 | 0mg | 0.343mg | 29% |
| Vitamin B3 | 0mg | 4.323mg | 27% |
| Saturated fat | 9.1g | 3.554g | 25% |
| Sodium | 0mg | 575mg | 25% |
| Iron | 0mg | 1.81mg | 23% |
| Protein | 0g | 10.52g | 21% |
| Vitamin B2 | 0mg | 0.267mg | 21% |
| Folate | 0µg | 66µg | 17% |
| Calcium | 0mg | 171mg | 17% |
| Phosphorus | 0mg | 112mg | 16% |
| Vitamin B6 | 0mg | 0.203mg | 16% |
| Manganese | 0.354mg | 15% | |
| Vitamin B5 | 0mg | 0.555mg | 11% |
| Zinc | 0mg | 1.05mg | 10% |
| Copper | 0mg | 0.084mg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin K | 15µg | 4.5µg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Potassium | 0mg | 282mg | 8% |
| Carbs | 0g | 20.43g | 7% |
| Starch | 15.67g | 6% | |
| Magnesium | 0mg | 20mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Choline | 0.4mg | 29.1mg | 5% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 0g | 19.23g | N/A |
| Sugar | 0g | 3.18g | N/A |
| Vitamin E | 0.4mg | 0.41mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0mg | 0.1mg | 0% |
| Threonine | 0mg | 0.331mg | 0% |
| Isoleucine | 0mg | 0.431mg | 0% |
| Leucine | 0mg | 0.752mg | 0% |
| Lysine | 0mg | 0.491mg | 0% |
| Methionine | 0mg | 0.21mg | 0% |
| Phenylalanine | 0mg | 0.431mg | 0% |
| Valine | 0mg | 0.501mg | 0% |
| Histidine | 0mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +896% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 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 | +513.6% |
| Contains more Poly. FatPolyunsaturated fat | +3184.9% |
| Contains less Sat. FatSaturated fat | -60.9% |
