Yolk vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are yolk and submarine sandwich different?
- Yolk is higher in choline, vitamin B12, selenium, vitamin B5, phosphorus, vitamin D, and vitamin A; however, submarine sandwich is richer in vitamin B3.
- Daily need coverage for cholesterol for yolk is 353% higher.
- Yolk contains 31 times more vitamin D than submarine sandwich. While yolk contains 218IU of vitamin D, submarine sandwich contains only 7IU.
- Submarine sandwich has less cholesterol.
Egg, yolk, raw, fresh and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used 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 more IronIron | +50.8% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +248.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more SeleniumSelenium | +181.4% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +32.6% |
| Contains more PotassiumPotassium | +158.7% |
| Contains more ManganeseManganese | +543.6% |
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 AVitamin A | +1631.8% |
| Contains more Vitamin EVitamin E | +529.3% |
| Contains more Vitamin DVitamin D | +2600% |
| Contains more Vitamin B2Vitamin B2 | +97.8% |
| Contains more Vitamin B5Vitamin B5 | +438.7% |
| Contains more Vitamin B6Vitamin B6 | +72.4% |
| Contains more Vitamin B12Vitamin B12 | +786.4% |
| Contains more FolateFolate | +121.2% |
| Contains more CholineCholine | +2718.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.9% |
| Contains more Vitamin B3Vitamin B3 | +17912.5% |
| Contains more Vitamin KVitamin K | +542.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 27mg | 353% |
| Choline | 820.2mg | 29.1mg | 144% |
| Vitamin B12 | 1.95µg | 0.22µg | 72% |
| Selenium | 56µg | 19.9µg | 66% |
| Vitamin B5 | 2.99mg | 0.555mg | 49% |
| Vitamin A | 381µg | 22µg | 40% |
| Phosphorus | 390mg | 112mg | 40% |
| Saturated fat | 9.551g | 3.554g | 27% |
| Vitamin B3 | 0.024mg | 4.323mg | 27% |
| Vitamin D | 218IU | 7IU | 26% |
| Vitamin D | 5.4µg | 0.2µg | 26% |
| Fats | 26.54g | 10.04g | 25% |
| Sodium | 48mg | 575mg | 23% |
| Vitamin B2 | 0.528mg | 0.267mg | 20% |
| Monounsaturated fat | 11.738g | 3.716g | 20% |
| Folate | 146µg | 66µg | 20% |
| Polyunsaturated fat | 4.204g | 1.927g | 15% |
| Vitamin E | 2.58mg | 0.41mg | 14% |
| Vitamin B1 | 0.176mg | 0.343mg | 14% |
| Manganese | 0.055mg | 0.354mg | 13% |
| Iron | 2.73mg | 1.81mg | 12% |
| Zinc | 2.3mg | 1.05mg | 11% |
| Protein | 15.86g | 10.52g | 11% |
| Vitamin B6 | 0.35mg | 0.203mg | 11% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Starch | 15.67g | 6% | |
| Carbs | 3.59g | 20.43g | 6% |
| Calories | 322kcal | 213kcal | 5% |
| Fiber | 0g | 1.2g | 5% |
| Potassium | 109mg | 282mg | 5% |
| Calcium | 129mg | 171mg | 4% |
| Magnesium | 5mg | 20mg | 4% |
| Vitamin K | 0.7µg | 4.5µg | 3% |
| Fructose | 0.07g | 1.4g | 2% |
| Copper | 0.077mg | 0.084mg | 1% |
| Net carbs | 3.59g | 19.23g | N/A |
| Sugar | 0.56g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.177mg | 0.1mg | 0% |
| Threonine | 0.687mg | 0.331mg | 0% |
| Isoleucine | 0.866mg | 0.431mg | 0% |
| Leucine | 1.399mg | 0.752mg | 0% |
| Lysine | 1.217mg | 0.491mg | 0% |
| Methionine | 0.378mg | 0.21mg | 0% |
| Phenylalanine | 0.681mg | 0.431mg | 0% |
| Valine | 0.949mg | 0.501mg | 0% |
| Histidine | 0.416mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.011g | 0.001g | N/A |
| Omega-3 - DHA | 0.114g | 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
Protein:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +50.8% |
| Contains more FatsFats | +164.3% |
| Contains more CarbsCarbs | +469.1% |
| Contains more OtherOther | +47.1% |
~equal in
Water
~56.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains more Mono. FatMonounsaturated fat | +215.9% |
| Contains more Poly. FatPolyunsaturated fat | +118.2% |
| Contains less Sat. FatSaturated fat | -62.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 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 SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +583.3% |
| Contains more FructoseFructose | +1900% |
| Contains more LactoseLactose | +14.3% |
| Contains more MaltoseMaltose | +571.4% |
