Walnut vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are walnut and submarine sandwich different?
- Walnut is higher in copper, manganese, phosphorus, magnesium, vitamin B6, fiber, and zinc; however, submarine sandwich is richer in selenium and vitamin B3.
- Daily need coverage for copper for walnut is 167% higher.
- Walnut contains 10 times more manganese than submarine sandwich. While walnut contains 3.414mg of manganese, submarine sandwich contains only 0.354mg.
- Walnut has less sodium.
Nuts, walnuts, english and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.
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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 | +690% |
| Contains more PotassiumPotassium | +56.4% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +1788.1% |
| Contains more ZincZinc | +194.3% |
| Contains more PhosphorusPhosphorus | +208.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +864.4% |
| Contains more CalciumCalcium | +74.5% |
| Contains more SeleniumSelenium | +306.1% |
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 | +70.7% |
| Contains more Vitamin B6Vitamin B6 | +164.5% |
| Contains more FolateFolate | +48.5% |
| Contains more CholineCholine | +34.7% |
| Contains more Vitamin CVitamin C | +476.9% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +78% |
| Contains more Vitamin B3Vitamin B3 | +284.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 1.927g | 302% |
| Copper | 1.586mg | 0.084mg | 167% |
| Manganese | 3.414mg | 0.354mg | 133% |
| Fats | 65.21g | 10.04g | 85% |
| Phosphorus | 346mg | 112mg | 33% |
| Magnesium | 158mg | 20mg | 33% |
| Selenium | 4.9µg | 19.9µg | 27% |
| Vitamin B6 | 0.537mg | 0.203mg | 26% |
| Sodium | 2mg | 575mg | 25% |
| Fiber | 6.7g | 1.2g | 22% |
| Calories | 654kcal | 213kcal | 22% |
| Vitamin B3 | 1.125mg | 4.323mg | 20% |
| Zinc | 3.09mg | 1.05mg | 19% |
| Iron | 2.91mg | 1.81mg | 14% |
| Monounsaturated fat | 8.933g | 3.716g | 13% |
| Saturated fat | 6.126g | 3.554g | 12% |
| Protein | 15.23g | 10.52g | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin B2 | 0.15mg | 0.267mg | 9% |
| Folate | 98µg | 66µg | 8% |
| Calcium | 98mg | 171mg | 7% |
| Vitamin C | 1.3mg | 7.5mg | 7% |
| Starch | 0.06g | 15.67g | 6% |
| Potassium | 441mg | 282mg | 5% |
| Fructose | 0.09g | 1.4g | 2% |
| Vitamin K | 2.7µg | 4.5µg | 2% |
| Choline | 39.2mg | 29.1mg | 2% |
| Carbs | 13.71g | 20.43g | 2% |
| Vitamin E | 0.7mg | 0.41mg | 2% |
| Vitamin A | 1µg | 22µg | 2% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 7.01g | 19.23g | N/A |
| Sugar | 2.61g | 3.18g | N/A |
| Vitamin B1 | 0.341mg | 0.343mg | 0% |
| Vitamin B5 | 0.57mg | 0.555mg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.17mg | 0.1mg | 0% |
| Threonine | 0.596mg | 0.331mg | 0% |
| Isoleucine | 0.625mg | 0.431mg | 0% |
| Leucine | 1.17mg | 0.752mg | 0% |
| Lysine | 0.424mg | 0.491mg | 0% |
| Methionine | 0.236mg | 0.21mg | 0% |
| Phenylalanine | 0.711mg | 0.431mg | 0% |
| Valine | 0.753mg | 0.501mg | 0% |
| Histidine | 0.391mg | 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 | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +44.8% |
| Contains more FatsFats | +549.5% |
| Contains more CarbsCarbs | +49% |
| Contains more WaterWater | +1288.5% |
| Contains more OtherOther | +40.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 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 | +140.4% |
| Contains more Poly. FatPolyunsaturated fat | +2348.1% |
| Contains less Sat. FatSaturated fat | -42% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +26016.7% |
| Contains more GlucoseGlucose | +1437.5% |
| Contains more FructoseFructose | +1455.6% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
