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Khorasan wheat vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between khorasan wheat and submarine sandwich

  • Submarine sandwich has less selenium, manganese, copper, fiber, phosphorus, magnesium, iron, zinc, and vitamin B1.
  • Khorasan wheat's daily need coverage for selenium is 112% more.
  • Khorasan wheat has 9 times more fiber than submarine sandwich. Khorasan wheat has 11.1g of fiber, while submarine sandwich has 1.2g.
  • Khorasan wheat is lower in sodium.

The food varieties used in the comparison are Wheat, KAMUT khorasan, uncooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +550%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +108.3%
Contains more CopperCopper +502.4%
Contains more ZincZinc +250.5%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +672.6%
Contains more SeleniumSelenium +309.5%
Contains more CalciumCalcium +677.3%

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 EVitamin E +48.8%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +47.5%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin KVitamin K +150%
Contains more CholineCholine +12.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 ProteinProtein +38.2%
Contains more CarbsCarbs +245.5%
Contains more FatsFats +371.4%
Contains more WaterWater +410.5%
Contains more OtherOther +48.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -94.5%
Contains more Mono. FatMonounsaturated fat +1644.6%
Contains more Poly. FatPolyunsaturated fat +210.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
83% 7% 7% 2%
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 StarchStarch +234.5%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +1295.7%
Contains more GlucoseGlucose +98.4%
Contains more FructoseFructose +1172.7%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Submarine sandwich
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Submarine sandwich DV% diff.
Selenium 81.5µg 19.9µg 112%
Manganese 2.735mg 0.354mg 104%
Copper 0.506mg 0.084mg 47%
Fiber 11.1g 1.2g 40%
Phosphorus 364mg 112mg 36%
Magnesium 130mg 20mg 26%
Sodium 5mg 575mg 25%
Iron 3.77mg 1.81mg 25%
Zinc 3.68mg 1.05mg 24%
Vitamin B1 0.566mg 0.343mg 19%
Folate 66µg 17%
Carbs 70.58g 20.43g 17%
Calcium 22mg 171mg 15%
Saturated fat 0.196g 3.554g 15%
Starch 52.41g 15.67g 15%
Vitamin B3 6.375mg 4.323mg 13%
Fats 2.13g 10.04g 12%
Vitamin B12 0.22µg 9%
Polyunsaturated fat 0.621g 1.927g 9%
Monounsaturated fat 0.213g 3.716g 9%
Cholesterol 0mg 27mg 9%
Protein 14.54g 10.52g 8%
Vitamin B5 0.949mg 0.555mg 8%
Vitamin C 0mg 7.5mg 8%
Calories 337kcal 213kcal 6%
Vitamin B2 0.184mg 0.267mg 6%
Vitamin B6 0.259mg 0.203mg 4%
Potassium 403mg 282mg 4%
Fructose 0.11g 1.4g 2%
Vitamin A 1µg 22µg 2%
Vitamin K 1.8µg 4.5µg 2%
Vitamin D 0.2µg 1%
Choline 25.8mg 29.1mg 1%
Vitamin D 7IU 1%
Vitamin E 0.61mg 0.41mg 1%
Net carbs 59.48g 19.23g N/A
Sugar 7.84g 3.18g N/A
Trans fat 0.005g 0.119g N/A
Tryptophan 0.13mg 0.1mg 0%
Threonine 0.442mg 0.331mg 0%
Isoleucine 0.566mg 0.431mg 0%
Leucine 1.112mg 0.752mg 0%
Lysine 0.416mg 0.491mg 0%
Methionine 0.251mg 0.21mg 0%
Phenylalanine 0.772mg 0.431mg 0%
Valine 0.687mg 0.501mg 0%
Histidine 0.379mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.048g 0.104g N/A
Omega-3 - DPA 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Khorasan wheat
35%
Submarine sandwich
Minerals Daily Need Coverage Score
150%
Khorasan wheat
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 4.66g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 3.358g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.