Wasabi vs. Submarine sandwich — In-Depth Nutrition Comparison
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The main differences between wasabi and submarine sandwich
- Wasabi has more vitamin C, fiber, and magnesium; however, submarine sandwich has more vitamin B3, vitamin B1, folate, vitamin B2, iron, and vitamin B12.
- Daily need coverage for vitamin C for wasabi is 38% higher.
- Submarine sandwich has 7 times less fiber than wasabi. Wasabi has 7.8g of fiber, while submarine sandwich has 1.2g.
- Wasabi is lower in sodium.
Food types used in this article are Wasabi, root, 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 | +245% |
| Contains more PotassiumPotassium | +101.4% |
| Contains more CopperCopper | +84.5% |
| Contains more ZincZinc | +54.3% |
| Contains less SodiumSodium | -97% |
| Contains more CalciumCalcium | +33.6% |
| Contains more IronIron | +75.7% |
| Contains more PhosphorusPhosphorus | +40% |
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 CVitamin C | +458.7% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +161.8% |
| Contains more Vitamin B2Vitamin B2 | +134.2% |
| Contains more Vitamin B3Vitamin B3 | +481.8% |
| Contains more Vitamin B5Vitamin B5 | +173.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 7.5mg | 38% |
| Selenium | 19.9µg | 36% | |
| Fiber | 7.8g | 1.2g | 26% |
| Sodium | 17mg | 575mg | 24% |
| Vitamin B3 | 0.743mg | 4.323mg | 22% |
| Vitamin B1 | 0.131mg | 0.343mg | 18% |
| Saturated fat | 3.554g | 16% | |
| Fats | 0.63g | 10.04g | 14% |
| Polyunsaturated fat | 1.927g | 13% | |
| Vitamin B2 | 0.114mg | 0.267mg | 12% |
| Magnesium | 69mg | 20mg | 12% |
| Folate | 18µg | 66µg | 12% |
| Protein | 4.8g | 10.52g | 11% |
| Iron | 1.03mg | 1.81mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Monounsaturated fat | 3.716g | 9% | |
| Copper | 0.155mg | 0.084mg | 8% |
| Potassium | 568mg | 282mg | 8% |
| Vitamin B5 | 0.203mg | 0.555mg | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Calories | 109kcal | 213kcal | 5% |
| Vitamin B6 | 0.274mg | 0.203mg | 5% |
| Phosphorus | 80mg | 112mg | 5% |
| Zinc | 1.62mg | 1.05mg | 5% |
| Calcium | 128mg | 171mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Manganese | 0.391mg | 0.354mg | 2% |
| Vitamin A | 2µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Carbs | 23.54g | 20.43g | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 15.74g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 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:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +15.2% |
| Contains more WaterWater | +22.3% |
| Contains more ProteinProtein | +119.2% |
| Contains more FatsFats | +1493.7% |
| Contains more OtherOther | +30.2% |
