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  6. Winter melon vs. Submarine sandwich

Winter melon vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between winter melon and submarine sandwich?

  • Submarine sandwich is richer than winter melon in selenium, vitamin B1, vitamin B3, iron, folate, calcium, phosphorus, and vitamin B6.
  • Submarine sandwich's daily need coverage for selenium is 36% more.
  • The amount of sodium in winter melon is lower.

We used Waxgourd, (chinese preserving melon), raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
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 less SodiumSodium -80.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +4600%
Contains more IronIron +352.5%
Contains more CopperCopper +265.2%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +489.5%
Contains more ManganeseManganese +510.3%
Contains more SeleniumSelenium +9850%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 CVitamin C +73.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +757.5%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +980.8%
Contains more Vitamin B5Vitamin B5 +317.3%
Contains more Vitamin B6Vitamin B6 +480%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1220%

All nutrients comparison - raw data values

Nutrient Winter melon Submarine sandwich DV% diff.
Selenium 0.2µg 19.9µg 36%
Vitamin B1 0.04mg 0.343mg 25%
Vitamin B3 0.4mg 4.323mg 25%
Protein 0.4g 10.52g 20%
Sodium 111mg 575mg 20%
Iron 0.4mg 1.81mg 18%
Saturated fat 0.016g 3.554g 16%
Fats 0.2g 10.04g 15%
Folate 5µg 66µg 15%
Calcium 19mg 171mg 15%
Vitamin B6 0.035mg 0.203mg 13%
Phosphorus 19mg 112mg 13%
Manganese 0.058mg 0.354mg 13%
Polyunsaturated fat 0.087g 1.927g 12%
Vitamin B2 0.11mg 0.267mg 12%
Calories 13kcal 213kcal 10%
Monounsaturated fat 0.037g 3.716g 9%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Vitamin B5 0.133mg 0.555mg 8%
Potassium 6mg 282mg 8%
Copper 0.023mg 0.084mg 7%
Fiber 2.9g 1.2g 7%
Starch 15.67g 6%
Carbs 3g 20.43g 6%
Vitamin C 13mg 7.5mg 6%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Zinc 0.61mg 1.05mg 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Magnesium 10mg 20mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 0.1g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.002mg 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.009mg 0.491mg 0%
Methionine 0.003mg 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 WaterWater +70.1%
Contains more ProteinProtein +2530%
Contains more FatsFats +4920%
Contains more CarbsCarbs +581%
Contains more OtherOther +733.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 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 -99.5%
Contains more Mono. FatMonounsaturated fat +9943.2%
Contains more Poly. FatPolyunsaturated fat +2114.9%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.