Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Submarine sandwich

Wild rice raw vs. Submarine sandwich — In-Depth Nutrition Comparison

Compare

Important differences between wild rice raw and submarine sandwich

  • Wild rice raw has more copper, phosphorus, zinc, manganese, magnesium, and fiber; however, submarine sandwich has more selenium and vitamin B1.
  • Wild rice raw's daily need coverage for copper is 49% more.
  • Wild rice raw has 9 times more magnesium than submarine sandwich. Wild rice raw has 177mg of magnesium, while submarine sandwich has 20mg.
  • Wild rice raw is lower in saturated fat.

The food varieties used in the comparison are Wild rice, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +785%
Contains more PotassiumPotassium +51.4%
Contains more CopperCopper +523.8%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +286.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +275.4%
Contains more CalciumCalcium +714.3%
Contains more SeleniumSelenium +610.7%
~equal in Iron ~1.81mg

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +100%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more FolateFolate +43.9%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +198.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.8%
~equal in Vitamin B2 ~0.267mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Submarine sandwich DV% diff.
Copper 0.524mg 0.084mg 49%
Phosphorus 433mg 112mg 46%
Zinc 5.96mg 1.05mg 45%
Manganese 1.329mg 0.354mg 42%
Magnesium 177mg 20mg 37%
Selenium 2.8µg 19.9µg 31%
Sodium 7mg 575mg 25%
Fiber 6.2g 1.2g 20%
Vitamin B1 0.115mg 0.343mg 19%
Carbs 74.9g 20.43g 18%
Vitamin B3 6.733mg 4.323mg 15%
Calcium 21mg 171mg 15%
Saturated fat 0.156g 3.554g 15%
Vitamin B6 0.391mg 0.203mg 14%
Fats 1.08g 10.04g 14%
Vitamin B5 1.074mg 0.555mg 10%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.159g 3.716g 9%
Cholesterol 0mg 27mg 9%
Protein 14.73g 10.52g 8%
Polyunsaturated fat 0.676g 1.927g 8%
Vitamin C 0mg 7.5mg 8%
Folate 95µg 66µg 7%
Calories 357kcal 213kcal 7%
Starch 15.67g 6%
Potassium 427mg 282mg 4%
Vitamin E 0.82mg 0.41mg 3%
Vitamin A 1µg 22µg 2%
Vitamin K 1.9µg 4.5µg 2%
Iron 1.96mg 1.81mg 2%
Fructose 1.4g 2%
Vitamin D 0µg 0.2µg 1%
Choline 35mg 29.1mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 68.7g 19.23g N/A
Sugar 2.5g 3.18g N/A
Vitamin B2 0.262mg 0.267mg 0%
Trans fat 0.119g N/A
Tryptophan 0.179mg 0.1mg 0%
Threonine 0.469mg 0.331mg 0%
Isoleucine 0.618mg 0.431mg 0%
Leucine 1.018mg 0.752mg 0%
Lysine 0.629mg 0.491mg 0%
Methionine 0.438mg 0.21mg 0%
Phenylalanine 0.721mg 0.431mg 0%
Valine 0.858mg 0.501mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +40%
Contains more CarbsCarbs +266.6%
Contains more FatsFats +829.6%
Contains more WaterWater +628.2%
Contains more OtherOther +63.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +2237.1%
Contains more Poly. FatPolyunsaturated fat +185.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.