Wheat vs. Submarine sandwich — In-Depth Nutrition Comparison
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Significant differences between wheat and submarine sandwich
- The amount of selenium, manganese, phosphorus, copper, magnesium, zinc, iron, and vitamin B6 in wheat is higher than in submarine sandwich.
- Wheat covers your daily selenium needs 126% more than submarine sandwich.
- Submarine sandwich has 9 times less manganese than wheat . Wheat has 3.012mg of manganese, while submarine sandwich has 0.354mg.
- Wheat contains less saturated fat.
Specific food types used in this comparison are Wheat, durum 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 more MagnesiumMagnesium | +620% |
| Contains more PotassiumPotassium | +52.8% |
| Contains more IronIron | +94.5% |
| Contains more CopperCopper | +558.3% |
| Contains more ZincZinc | +296.2% |
| Contains more PhosphorusPhosphorus | +353.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +750.8% |
| Contains more SeleniumSelenium | +349.2% |
| Contains more CalciumCalcium | +402.9% |
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 B1Vitamin B1 | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +55.9% |
| Contains more Vitamin B5Vitamin B5 | +68.5% |
| Contains more Vitamin B6Vitamin B6 | +106.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +120.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +53.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 19.9µg | 126% |
| Manganese | 3.012mg | 0.354mg | 116% |
| Phosphorus | 508mg | 112mg | 57% |
| Copper | 0.553mg | 0.084mg | 52% |
| Magnesium | 144mg | 20mg | 30% |
| Zinc | 4.16mg | 1.05mg | 28% |
| Sodium | 2mg | 575mg | 25% |
| Iron | 3.52mg | 1.81mg | 21% |
| Vitamin B6 | 0.419mg | 0.203mg | 17% |
| Carbs | 71.13g | 20.43g | 17% |
| Vitamin B3 | 6.738mg | 4.323mg | 15% |
| Calcium | 34mg | 171mg | 14% |
| Saturated fat | 0.454g | 3.554g | 14% |
| Fats | 2.47g | 10.04g | 12% |
| Vitamin B2 | 0.121mg | 0.267mg | 11% |
| Cholesterol | 0mg | 27mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Monounsaturated fat | 0.344g | 3.716g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B5 | 0.935mg | 0.555mg | 8% |
| Folate | 43µg | 66µg | 6% |
| Polyunsaturated fat | 0.978g | 1.927g | 6% |
| Protein | 13.68g | 10.52g | 6% |
| Calories | 339kcal | 213kcal | 6% |
| Vitamin B1 | 0.419mg | 0.343mg | 6% |
| Starch | 15.67g | 6% | |
| Fiber | 1.2g | 5% | |
| Choline | 29.1mg | 5% | |
| Potassium | 431mg | 282mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Vitamin A | 0µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 71.13g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.176mg | 0.1mg | 0% |
| Threonine | 0.366mg | 0.331mg | 0% |
| Isoleucine | 0.533mg | 0.431mg | 0% |
| Leucine | 0.934mg | 0.752mg | 0% |
| Lysine | 0.303mg | 0.491mg | 0% |
| Methionine | 0.221mg | 0.21mg | 0% |
| Phenylalanine | 0.681mg | 0.431mg | 0% |
| Valine | 0.594mg | 0.501mg | 0% |
| Histidine | 0.322mg | 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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 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 | +30% |
| Contains more CarbsCarbs | +248.2% |
| Contains more FatsFats | +306.5% |
| Contains more WaterWater | +416.5% |
| Contains more OtherOther | +40.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 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 | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +980.2% |
| Contains more Poly. FatPolyunsaturated fat | +97% |