Hamburger vs. Chicken teriyaki subway — In-Depth Nutrition Comparison

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Significant differences between Hamburger and Chicken teriyaki subway

Hamburger is richer in Vitamin B12, Zinc, and Iron, while Chicken teriyaki subway is higher in Vitamin B5, and Vitamin B6.
Hamburger covers your daily Vitamin B12 needs 55% more than Chicken teriyaki subway.
Hamburger has 10 times more Saturated Fat than Chicken teriyaki subway. Hamburger has 5.096g of Saturated Fat, while Chicken teriyaki subway has 0.505g.

Specific food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce.

Infographic

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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.

Hamburger

Chicken teriyaki subway

Contains more Iron +89.5%

Contains more Zinc +348.4%

Contains more Copper +28.2%

Contains more Calcium +39.2%

Contains more Magnesium +15%

Contains more Potassium +26.1%

Contains less Sodium -26.3%

Contains more Manganese +30%

Equal in Phosphorus - 139

Hamburger

Chicken teriyaki subway

Contains more Iron +89.5%

Contains more Zinc +348.4%

Contains more Copper +28.2%

Contains more Calcium +39.2%

Contains more Magnesium +15%

Contains more Potassium +26.1%

Contains less Sodium -26.3%

Contains more Manganese +30%

Equal in Phosphorus - 139

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.

Hamburger

Chicken teriyaki subway

Contains more Vitamin B2 +17.4%

Contains more Vitamin B12 +1209.1%

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +25.8%

Contains more Vitamin B5 +111.3%

Contains more Vitamin B6 +38.9%

Equal in Vitamin B3 - 5.063

Equal in Folate - 58

Hamburger

Chicken teriyaki subway

Contains more Vitamin B2 +17.4%

Contains more Vitamin B12 +1209.1%

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +25.8%

Contains more Vitamin B5 +111.3%

Contains more Vitamin B6 +38.9%

Equal in Vitamin B3 - 5.063

Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Hamburger

Chicken teriyaki subway

Contains more Protein +56.6%

Contains more Fats +505.9%

Contains more Water +46.2%

Equal in Carbs - 22.54

Equal in Other - 1.78

Hamburger

Protein: 17.08 g

Fats: 14.36 g

Carbs: 24.1 g

Water: 42.67 g

Other: 1.79 g

Chicken teriyaki subway

Protein: 10.91 g

Fats: 2.37 g

Carbs: 22.54 g

Water: 62.4 g

Other: 1.78 g

Contains more Protein +56.6%

Contains more Fats +505.9%

Contains more Water +46.2%

Equal in Carbs - 22.54

Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison

Hamburger

Chicken teriyaki subway

Contains more Monounsaturated Fat +755.9%

Contains less Saturated Fat -90.1%

Contains more Polyunsaturated fat +118.7%

Hamburger

Saturated Fat: 5.096 g

Monounsaturated Fat: 5.495 g

Polyunsaturated fat: 0.38 g

Chicken teriyaki subway

Saturated Fat: 0.505 g

Monounsaturated Fat: 0.642 g

Polyunsaturated fat: 0.831 g

Contains more Monounsaturated Fat +755.9%

Contains less Saturated Fat -90.1%

Contains more Polyunsaturated fat +118.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Hamburger

Chicken teriyaki subway

Contains more Lactose +∞%

Contains more Starch +∞%

Contains more Sucrose +259.1%

Contains more Glucose +92.2%

Contains more Fructose +17.7%

Equal in Maltose - 0.65

Hamburger

Starch: 0 g

Sucrose: 0.22 g

Glucose: 1.16 g

Fructose: 2.03 g

Lactose: 0.13 g

Maltose: 0.6 g

Galactose: 0 g

Chicken teriyaki subway

Starch: 13.77 g

Sucrose: 0.79 g

Glucose: 2.23 g

Fructose: 2.39 g

Lactose: 0 g

Maltose: 0.65 g

Galactose: 0 g

Contains more Lactose +∞%

Contains more Starch +∞%

Contains more Sucrose +259.1%

Contains more Glucose +92.2%

Contains more Fructose +17.7%

Equal in Maltose - 0.65

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Rich in vitamins
Lower in price	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	23.2g	21.34g
Protein	17.08g	10.91g
Fats	14.36g	2.37g
Carbs	24.1g	22.54g
Calories	295kcal	155kcal
Starch		13.77g
Fructose	2.03g	2.39g
Sugar	4.15g	6.06g
Fiber	0.9g	1.2g
Calcium	102mg	142mg
Iron	2.88mg	1.52mg
Magnesium	20mg	23mg
Phosphorus	136mg	139mg
Potassium	226mg	285mg
Sodium	414mg	305mg
Zinc	2.87mg	0.64mg
Copper	0.091mg	0.071mg
Manganese	0.217mg	0.282mg
Selenium		15.4µg
Vitamin A	0IU	56IU
Vitamin A RAE	0µg	3µg
Vitamin E		0.38mg
Vitamin C	0mg	1.1mg
Vitamin B1	0.217mg	0.273mg
Vitamin B2	0.25mg	0.213mg
Vitamin B3	5.365mg	5.063mg
Vitamin B5	0.31mg	0.655mg
Vitamin B6	0.203mg	0.282mg
Folate	56µg	58µg
Vitamin B12	1.44µg	0.11µg
Tryptophan	0.206mg
Threonine	0.666mg
Isoleucine	0.716mg
Leucine	1.319mg
Lysine	1.226mg
Methionine	0.37mg
Phenylalanine	0.677mg
Valine	0.823mg
Histidine	0.505mg
Cholesterol	47mg	22mg
Trans Fat	0.814g	0.012g
Saturated Fat	5.096g	0.505g
Omega-3 - DHA		0.001g
Omega-3 - EPA		0.001g
Omega-3 - DPA		0.003g
Monounsaturated Fat	5.495g	0.642g
Polyunsaturated fat	0.38g	0.831g
Omega-6 - Eicosadienoic acid		0.003g
Omega-6 - Linoleic acid		0.717g
Omega-6 - Gamma-linoleic acid		0.002g
Omega-3 - ALA		0.061g
Omega-6 - Dihomo-gamma-linoleic acid		0.005g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

42%

32%

Minerals Daily Need Coverage Score

42%

40%

Comparison summary

Which food is lower in Sugar?

Hamburger is lower in Sugar (difference - 1.91g)

Which food contains less Sodium?

Chicken teriyaki subway contains less Sodium (difference - 109mg)

Which food is lower in Cholesterol?

Chicken teriyaki subway is lower in Cholesterol (difference - 25mg)

Which food is lower in Saturated Fat?

Chicken teriyaki subway is lower in Saturated Fat (difference - 4.591g)

Which food is lower in glycemic index?

Chicken teriyaki subway is lower in glycemic index (difference - 66)

Which food is richer in vitamins?

Chicken teriyaki subway is relatively richer in vitamins

Which food is cheaper?

The foods are relatively equal in price ($)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Hamburger vs. Chicken teriyaki subway — In-Depth Nutrition Comparison

Significant differences between Hamburger and Chicken teriyaki subway

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References