Yogurt parfait vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between yogurt parfait and submarine sandwich?
- Yogurt parfait is higher in vitamin B12, yet submarine sandwich is higher in selenium, vitamin B1, vitamin B3, protein, iron, and fats.
- Submarine sandwich's daily need coverage for selenium is 29% more.
- Yogurt parfait has 4 times more vitamin B12 than submarine sandwich. While yogurt parfait has 0.88µg of vitamin B12, submarine sandwich has only 0.22µg.
- The amount of saturated fat in yogurt parfait is lower.
We used Yogurt parfait, lowfat, with fruit, and granola and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -91.5% |
| Contains more MagnesiumMagnesium | +17.6% |
| Contains more CalciumCalcium | +62.9% |
| Contains more PotassiumPotassium | +49.2% |
| Contains more IronIron | +269.4% |
| Contains more CopperCopper | +55.6% |
| Contains more ZincZinc | +18% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +410.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +90.7% |
| Contains more Vitamin AVitamin A | +36.4% |
| Contains more Vitamin B6Vitamin B6 | +14.8% |
| Contains more Vitamin B12Vitamin B12 | +300% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin EVitamin E | +64% |
| Contains more Vitamin B1Vitamin B1 | +390% |
| Contains more Vitamin B2Vitamin B2 | +54.3% |
| Contains more Vitamin B3Vitamin B3 | +505.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +164.7% |
| Contains more FolateFolate | +29.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.9µg | 19.9µg | 29% |
| Vitamin B12 | 0.88µg | 0.22µg | 28% |
| Sodium | 49mg | 575mg | 23% |
| Vitamin B1 | 0.07mg | 0.343mg | 23% |
| Vitamin B3 | 0.714mg | 4.323mg | 23% |
| Iron | 0.49mg | 1.81mg | 17% |
| Manganese | 0.354mg | 15% | |
| Protein | 3.36g | 10.52g | 14% |
| Fats | 1.01g | 10.04g | 14% |
| Saturated fat | 0.525g | 3.554g | 14% |
| Polyunsaturated fat | 0.122g | 1.927g | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Omega-6 (Linoleic acid) | 1.665g | 10% | |
| Monounsaturated fat | 0.307g | 3.716g | 9% |
| Vitamin C | 14.3mg | 7.5mg | 8% |
| Cholesterol | 3mg | 27mg | 8% |
| Calcium | 105mg | 171mg | 7% |
| Vitamin B2 | 0.173mg | 0.267mg | 7% |
| Omega-3 (ALA) | 0.104g | 7% | |
| Calories | 84kcal | 213kcal | 6% |
| Starch | 15.67g | 6% | |
| Folate | 51µg | 66µg | 4% |
| Potassium | 189mg | 282mg | 3% |
| Copper | 0.054mg | 0.084mg | 3% |
| Phosphorus | 93mg | 112mg | 3% |
| Choline | 11.9mg | 29.1mg | 3% |
| Carbs | 15.86g | 20.43g | 2% |
| Vitamin B6 | 0.233mg | 0.203mg | 2% |
| Vitamin K | 1.7µg | 4.5µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0.1µg | 0.2µg | 1% |
| Magnesium | 17mg | 20mg | 1% |
| Zinc | 0.89mg | 1.05mg | 1% |
| Vitamin A | 30µg | 22µg | 1% |
| Vitamin E | 0.25mg | 0.41mg | 1% |
| Protein per 100 calories | 4g | 4.9g | N/A |
| Calories per 10 g protein | 250kcal | 202kcal | N/A |
| Weight per 100 calories | 119g | 47g | N/A |
| Unsaturated / Saturated Fat ratio | 0.82 | 1.6 | N/A |
| Net carbs | 14.76g | 19.23g | N/A |
| Vitamin D* | 4 IU | 7 IU | 0% |
| Sugar | 11.68g | 3.18g | N/A |
| Fiber | 1.1g | 1.2g | 0% |
| Trans fat | 0g | 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 (DPA) | 0g | 0.005g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.004g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.003g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.013g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.36 g
Fats:
1.01 g
Carbs:
15.86 g
Water:
78.98 g
Other:
0.79 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more WaterWater | +39.8% |
| Contains more ProteinProtein | +213.1% |
| Contains more FatsFats | +894.1% |
| Contains more CarbsCarbs | +28.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.525 g
Monounsaturated fat:
Mono. Fat
0.307 g
Polyunsaturated fat:
Poly. Fat
0.122 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 | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +1110.4% |
| Contains more Poly. FatPolyunsaturated fat | +1479.5% |
