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, and Vitamin C, yet Submarine sandwich is higher in Selenium, Vitamin B1, Vitamin B3, Iron, and Vitamin B2.
- 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
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 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 SeleniumSelenium | +410.3% |
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 CVitamin C | +90.7% |
| Contains more Vitamin B6Vitamin B6 | +14.8% |
| Contains more Vitamin B12Vitamin B12 | +300% |
| Contains more Vitamin AVitamin A | +47.8% |
| Contains more Vitamin EVitamin E | +64% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +390% |
| Contains more Vitamin B2Vitamin B2 | +54.3% |
| Contains more Vitamin B3Vitamin B3 | +505.5% |
| Contains more Vitamin KVitamin K | +164.7% |
| Contains more FolateFolate | +29.4% |
| Contains more CholineCholine | +144.5% |
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% |
| Contains more OtherOther | +216.5% |
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% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 84kcal | 213kcal |
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| Protein | 3.36g | 10.52g |
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| Fats | 1.01g | 10.04g |
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| Vitamin C | 14.3mg | 7.5mg |
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| Net carbs | 14.76g | 19.23g |
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| Carbs | 15.86g | 20.43g |
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| Cholesterol | 3mg | 27mg |
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| Vitamin D | 4IU | 7IU |
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| Magnesium | 17mg | 20mg |
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| Calcium | 105mg | 171mg |
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| Potassium | 189mg | 282mg |
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| Iron | 0.49mg | 1.81mg |
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| Sugar | 11.68g | 3.18g |
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| Fiber | 1.1g | 1.2g |
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| Copper | 0.054mg | 0.084mg |
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| Zinc | 0.89mg | 1.05mg |
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| Starch | 15.67g |
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| Phosphorus | 93mg | 112mg |
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| Sodium | 49mg | 575mg |
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| Vitamin A | 115IU | 170IU |
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| Vitamin A | 30µg | 22µg |
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| Vitamin E | 0.25mg | 0.41mg |
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| Vitamin D | 0.1µg | 0.2µg |
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| Manganese | 0.354mg |
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| Selenium | 3.9µg | 19.9µg |
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| Vitamin B1 | 0.07mg | 0.343mg |
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| Vitamin B2 | 0.173mg | 0.267mg |
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| Vitamin B3 | 0.714mg | 4.323mg |
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| Vitamin B5 | 0.555mg |
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| Vitamin B6 | 0.233mg | 0.203mg |
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| Vitamin B12 | 0.88µg | 0.22µg |
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| Vitamin K | 1.7µg | 4.5µg |
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| Folate | 51µg | 66µg |
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| Trans Fat | 0g | 0.119g |
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| Choline | 11.9mg | 29.1mg |
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| Saturated Fat | 0.525g | 3.554g |
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| Monounsaturated Fat | 0.307g | 3.716g |
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| Polyunsaturated fat | 0.122g | 1.927g |
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| Tryptophan | 0.1mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.431mg |
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| Leucine | 0.752mg |
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| Lysine | 0.491mg |
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| Methionine | 0.21mg |
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| Phenylalanine | 0.431mg |
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| Valine | 0.501mg |
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| Histidine | 0.301mg |
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| Fructose | 1.4g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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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 | Equal | |
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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
27%
36%
Minerals Daily Need Coverage Score
19%
49%
Comparison summary
Which food is lower in Cholesterol?
Yogurt parfait is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Yogurt parfait contains less Sodium (difference - 526mg)
Which food is lower in Saturated Fat?
Yogurt parfait is lower in Saturated Fat (difference - 3.029g)
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 8.5g)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)