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  6. Flour vs. Submarine sandwich

Flour vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between flour and submarine sandwich

  • Flour has more vitamin B1, iron, folate, selenium, vitamin B2, and manganese; however, submarine sandwich is higher in calcium and vitamin B6.
  • Flour covers your daily vitamin B1 needs 37% more than submarine sandwich.
  • Submarine sandwich contains 3 times less folate than flour. Flour contains 183µg of folate, while submarine sandwich contains 66µg.
  • Flour has less saturated fat.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Flour 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.
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +156.4%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +70.4%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +163.6%
Contains more ZincZinc +50%
~equal in Magnesium ~20mg
~equal in Phosphorus ~112mg

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.
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +128.9%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more FolateFolate +177.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +361.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +179.8%

All nutrients comparison - raw data values

Nutrient Flour Submarine sandwich DV% diff.
Vitamin B1 0.785mg 0.343mg 37%
Iron 4.64mg 1.81mg 35%
Folate 183µg 66µg 29%
Selenium 33.9µg 19.9µg 25%
Sodium 2mg 575mg 25%
Carbs 76.31g 20.43g 19%
Vitamin B2 0.494mg 0.267mg 17%
Calcium 15mg 171mg 16%
Saturated fat 0.155g 3.554g 15%
Manganese 0.682mg 0.354mg 14%
Fats 0.98g 10.04g 14%
Vitamin B6 0.044mg 0.203mg 12%
Vitamin B3 5.904mg 4.323mg 10%
Polyunsaturated fat 0.413g 1.927g 10%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.087g 3.716g 9%
Calories 364kcal 213kcal 8%
Vitamin C 0mg 7.5mg 8%
Copper 0.144mg 0.084mg 7%
Starch 15.67g 6%
Fiber 2.7g 1.2g 6%
Potassium 107mg 282mg 5%
Vitamin K 0.3µg 4.5µg 4%
Choline 10.4mg 29.1mg 3%
Zinc 0.7mg 1.05mg 3%
Vitamin A 0µg 22µg 2%
Vitamin E 0.06mg 0.41mg 2%
Vitamin B5 0.438mg 0.555mg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Phosphorus 108mg 112mg 1%
Vitamin D 0µg 0.2µg 1%
Protein 10.33g 10.52g 0%
Net carbs 73.61g 19.23g N/A
Magnesium 22mg 20mg 0%
Sugar 0.27g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.127mg 0.1mg 0%
Threonine 0.281mg 0.331mg 0%
Isoleucine 0.357mg 0.431mg 0%
Leucine 0.71mg 0.752mg 0%
Lysine 0.228mg 0.491mg 0%
Methionine 0.183mg 0.21mg 0%
Phenylalanine 0.52mg 0.431mg 0%
Valine 0.415mg 0.501mg 0%
Histidine 0.23mg 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 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 CarbsCarbs +273.5%
Contains more FatsFats +924.5%
Contains more WaterWater +374.1%
Contains more OtherOther +443.5%
~equal in Protein ~10.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -95.6%
Contains more Mono. FatMonounsaturated fat +4171.3%
Contains more Poly. FatPolyunsaturated fat +366.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.