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  6. Welsh onion vs. Submarine sandwich

Welsh onion vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between welsh onion and submarine sandwich?

  • Welsh onion is higher in vitamin K, vitamin C, and vitamin A, yet submarine sandwich is higher in selenium, vitamin B3, vitamin B1, calcium, and vitamin B2.
  • Welsh onion's daily need coverage for vitamin K is 157% more.
  • Welsh onion has 7 times more vitamin A than submarine sandwich. While welsh onion has 1160IU of vitamin A, submarine sandwich has only 170IU.
  • The amount of sodium in welsh onion is lower.

We used Onions, welsh, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Welsh onion vs Submarine sandwich infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +15%
Contains less SodiumSodium -97%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +33%
Contains more IronIron +48.4%
Contains more CopperCopper +20%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +3216.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin EVitamin E +24.4%
Contains more Vitamin KVitamin K +4197.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin B3Vitamin B3 +980.8%
Contains more Vitamin B5Vitamin B5 +228.4%
Contains more Vitamin B6Vitamin B6 +181.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +312.5%
Contains more CholineCholine +449.1%

All nutrients comparison - raw data values

Nutrient Welsh onion Submarine sandwich DV% diff.
Vitamin K 193.4µg 4.5µg 157%
Selenium 0.6µg 19.9µg 35%
Vitamin B3 0.4mg 4.323mg 25%
Sodium 17mg 575mg 24%
Vitamin B1 0.05mg 0.343mg 24%
Vitamin C 27mg 7.5mg 22%
Protein 1.9g 10.52g 17%
Saturated fat 0.067g 3.554g 16%
Fats 0.4g 10.04g 15%
Calcium 18mg 171mg 15%
Vitamin B2 0.09mg 0.267mg 14%
Folate 16µg 66µg 13%
Polyunsaturated fat 0.156g 1.927g 12%
Vitamin B6 0.072mg 0.203mg 10%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.056g 3.716g 9%
Manganese 0.137mg 0.354mg 9%
Calories 34kcal 213kcal 9%
Phosphorus 49mg 112mg 9%
Cholesterol 0mg 27mg 9%
Vitamin B5 0.169mg 0.555mg 8%
Iron 1.22mg 1.81mg 7%
Starch 15.67g 6%
Zinc 0.52mg 1.05mg 5%
Fiber 2.4g 1.2g 5%
Carbs 6.5g 20.43g 5%
Choline 5.3mg 29.1mg 4%
Copper 0.07mg 0.084mg 2%
Fructose 1.4g 2%
Potassium 212mg 282mg 2%
Vitamin A 22µg 2%
Vitamin D 0µg 0.2µg 1%
Magnesium 23mg 20mg 1%
Vitamin D 0IU 7IU 1%
Vitamin E 0.51mg 0.41mg 1%
Net carbs 4.1g 19.23g N/A
Sugar 2.18g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.021mg 0.1mg 0%
Threonine 0.074mg 0.331mg 0%
Isoleucine 0.081mg 0.431mg 0%
Leucine 0.113mg 0.752mg 0%
Lysine 0.095mg 0.491mg 0%
Methionine 0.021mg 0.21mg 0%
Phenylalanine 0.061mg 0.431mg 0%
Valine 0.084mg 0.501mg 0%
Histidine 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more WaterWater +60.1%
Contains more ProteinProtein +453.7%
Contains more FatsFats +2410%
Contains more CarbsCarbs +214.3%
Contains more OtherOther +257.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
39% 40% 21%
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 -98.1%
Contains more Mono. FatMonounsaturated fat +6535.7%
Contains more Poly. FatPolyunsaturated fat +1135.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.