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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
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
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +4171.3% |
| Contains more Poly. FatPolyunsaturated fat | +366.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
35%
Minerals Daily Need Coverage Score
59%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 72)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 3.399g)
Which food is richer in minerals?
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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.