Yogurt vs. Submarine sandwich — In-Depth Nutrition Comparison
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Significant differences between yogurt and submarine sandwich
- Yogurt has more vitamin B12; however, submarine sandwich is richer in vitamin B1, vitamin B3, iron, selenium, manganese, folate, and vitamin B6.
- Submarine sandwich covers your daily vitamin B1 needs 27% more than yogurt.
- Submarine sandwich has 3 times less vitamin B12 than yogurt. Yogurt has 0.75µg of vitamin B12, while submarine sandwich has 0.22µg.
- Yogurt contains less sodium.
Specific food types used in this comparison are Yogurt, Greek, plain, nonfat 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 PhosphorusPhosphorus | +20.5% |
| Contains less SodiumSodium | -93.7% |
| Contains more MagnesiumMagnesium | +81.8% |
| Contains more CalciumCalcium | +55.5% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +2485.7% |
| Contains more CopperCopper | +394.1% |
| Contains more ZincZinc | +101.9% |
| Contains more ManganeseManganese | +3833.3% |
| Contains more SeleniumSelenium | +105.2% |
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 B12Vitamin B12 | +240.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin EVitamin E | +4000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1391.3% |
| Contains more Vitamin B3Vitamin B3 | +1978.4% |
| Contains more Vitamin B5Vitamin B5 | +67.7% |
| Contains more Vitamin B6Vitamin B6 | +222.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +842.9% |
| Contains more CholineCholine | +92.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.023mg | 0.343mg | 27% |
| Vitamin B3 | 0.208mg | 4.323mg | 26% |
| Sodium | 36mg | 575mg | 23% |
| Vitamin B12 | 0.75µg | 0.22µg | 22% |
| Iron | 0.07mg | 1.81mg | 22% |
| Selenium | 9.7µg | 19.9µg | 19% |
| Saturated fat | 0.117g | 3.554g | 16% |
| Fats | 0.39g | 10.04g | 15% |
| Folate | 7µg | 66µg | 15% |
| Manganese | 0.009mg | 0.354mg | 15% |
| Polyunsaturated fat | 0.012g | 1.927g | 13% |
| Vitamin B6 | 0.063mg | 0.203mg | 11% |
| Monounsaturated fat | 0.053g | 3.716g | 9% |
| Calories | 59kcal | 213kcal | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Copper | 0.017mg | 0.084mg | 7% |
| Cholesterol | 5mg | 27mg | 7% |
| Calcium | 110mg | 171mg | 6% |
| Carbs | 3.6g | 20.43g | 6% |
| Starch | 15.67g | 6% | |
| Zinc | 0.52mg | 1.05mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Potassium | 141mg | 282mg | 4% |
| Vitamin B5 | 0.331mg | 0.555mg | 4% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Phosphorus | 135mg | 112mg | 3% |
| Vitamin E | 0.01mg | 0.41mg | 3% |
| Choline | 15.1mg | 29.1mg | 3% |
| Fructose | 0g | 1.4g | 2% |
| Vitamin A | 1µg | 22µg | 2% |
| Magnesium | 11mg | 20mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin B2 | 0.278mg | 0.267mg | 1% |
| Protein | 10.19g | 10.52g | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 3.6g | 19.23g | N/A |
| Sugar | 3.24g | 3.18g | N/A |
| Trans fat | 0.006g | 0.119g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.001g | 0.104g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +50.6% |
| Contains more FatsFats | +2474.4% |
| Contains more CarbsCarbs | +467.5% |
| Contains more OtherOther | +247.2% |
~equal in
Protein
~10.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +6911.3% |
| Contains more Poly. FatPolyunsaturated fat | +15958.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
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 LactoseLactose | +3075% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
