Submarine sandwich vs. Chicken teriyaki subway — In-Depth Nutrition Comparison
Compare
The main differences between Submarine sandwich and Chicken teriyaki subway
- Submarine sandwich has more Selenium, Vitamin C, and Vitamin B1, however, Chicken teriyaki subway has more Vitamin B6.
- Daily need coverage for Saturated Fat from Submarine sandwich is 15% higher.
- Chicken teriyaki subway has 7 times less Vitamin C than Submarine sandwich. Submarine sandwich has 7.5mg of Vitamin C, while Chicken teriyaki subway has 1.1mg.
- Chicken teriyaki subway is lower in Saturated Fat.
Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce.
Infographic
Infographic link
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
Calcium
+20.4%
Contains
more
Iron
+19.1%
Contains
more
Zinc
+64.1%
Contains
more
Copper
+18.3%
Contains
more
Manganese
+25.5%
Contains
more
Selenium
+29.2%
Contains
more
Magnesium
+15%
Contains
more
Phosphorus
+24.1%
Contains
less
Sodium
-47%
Equal in Potassium - 285
Contains
more
Calcium
+20.4%
Contains
more
Iron
+19.1%
Contains
more
Zinc
+64.1%
Contains
more
Copper
+18.3%
Contains
more
Manganese
+25.5%
Contains
more
Selenium
+29.2%
Contains
more
Magnesium
+15%
Contains
more
Phosphorus
+24.1%
Contains
less
Sodium
-47%
Equal in Potassium - 285
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 A
+203.6%
Contains
more
Vitamin C
+581.8%
Contains
more
Vitamin B1
+25.6%
Contains
more
Vitamin B2
+25.4%
Contains
more
Folate
+13.8%
Contains
more
Vitamin B12
+100%
Contains
more
Vitamin B3
+17.1%
Contains
more
Vitamin B5
+18%
Contains
more
Vitamin B6
+38.9%
Equal in Vitamin E - 0.38
Contains
more
Vitamin A
+203.6%
Contains
more
Vitamin C
+581.8%
Contains
more
Vitamin B1
+25.6%
Contains
more
Vitamin B2
+25.4%
Contains
more
Folate
+13.8%
Contains
more
Vitamin B12
+100%
Contains
more
Vitamin B3
+17.1%
Contains
more
Vitamin B5
+18%
Contains
more
Vitamin B6
+38.9%
Equal in Vitamin E - 0.38
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+323.6%
Contains
more
Other
+40.4%
Contains
more
Carbs
+10.3%
Contains
more
Water
+10.4%
Equal in Protein - 10.91
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
Contains
more
Fats
+323.6%
Contains
more
Other
+40.4%
Contains
more
Carbs
+10.3%
Contains
more
Water
+10.4%
Equal in Protein - 10.91
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+478.8%
Contains
more
Polyunsaturated fat
+131.9%
Contains
less
Saturated Fat
-85.8%
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Saturated Fat:
0.505 g
Monounsaturated Fat:
0.642 g
Polyunsaturated fat:
0.831 g
Contains
more
Monounsaturated Fat
+478.8%
Contains
more
Polyunsaturated fat
+131.9%
Contains
less
Saturated Fat
-85.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+13.8%
Contains
more
Lactose
+∞%
Contains
more
Sucrose
+∞%
Contains
more
Glucose
+81.3%
Contains
more
Fructose
+70.7%
Contains
more
Maltose
+38.3%
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
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
Starch
+13.8%
Contains
more
Lactose
+∞%
Contains
more
Sucrose
+∞%
Contains
more
Glucose
+81.3%
Contains
more
Fructose
+70.7%
Contains
more
Maltose
+38.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 19.23g | 21.34g |
|
| Protein | 10.52g | 10.91g |
|
| Fats | 10.04g | 2.37g |
|
| Carbs | 20.43g | 22.54g |
|
| Calories | 213kcal | 155kcal |
|
| Starch | 15.67g | 13.77g |
|
| Fructose | 1.4g | 2.39g |
|
| Sugar | 3.18g | 6.06g |
|
| Fiber | 1.2g | 1.2g | |
| Calcium | 171mg | 142mg |
|
| Iron | 1.81mg | 1.52mg |
|
| Magnesium | 20mg | 23mg |
|
| Phosphorus | 112mg | 139mg |
|
| Potassium | 282mg | 285mg |
|
| Sodium | 575mg | 305mg |
|
| Zinc | 1.05mg | 0.64mg |
|
| Copper | 0.084mg | 0.071mg |
|
| Manganese | 0.354mg | 0.282mg |
|
| Selenium | 19.9µg | 15.4µg |
|
| Vitamin A | 170IU | 56IU |
|
| Vitamin A RAE | 22µg | 3µg |
|
| Vitamin E | 0.41mg | 0.38mg |
|
| Vitamin D | 7IU |
|
|
| Vitamin D | 0.2µg |
|
|
| Vitamin C | 7.5mg | 1.1mg |
|
| Vitamin B1 | 0.343mg | 0.273mg |
|
| Vitamin B2 | 0.267mg | 0.213mg |
|
| Vitamin B3 | 4.323mg | 5.063mg |
|
| Vitamin B5 | 0.555mg | 0.655mg |
|
| Vitamin B6 | 0.203mg | 0.282mg |
|
| Folate | 66µg | 58µg |
|
| Vitamin B12 | 0.22µg | 0.11µg |
|
| Vitamin K | 4.5µg |
|
|
| Tryptophan | 0.1mg |
|
|
| Threonine | 0.331mg |
|
|
| Isoleucine | 0.431mg |
|
|
| Leucine | 0.752mg |
|
|
| Lysine | 0.491mg |
|
|
| Methionine | 0.21mg |
|
|
| Phenylalanine | 0.431mg |
|
|
| Valine | 0.501mg |
|
|
| Histidine | 0.301mg |
|
|
| Cholesterol | 27mg | 22mg |
|
| Trans Fat | 0.119g | 0.012g |
|
| Saturated Fat | 3.554g | 0.505g |
|
| Omega-3 - DHA | 0.002g | 0.001g |
|
| Omega-3 - EPA | 0.001g | 0.001g | |
| Omega-3 - DPA | 0.005g | 0.003g |
|
| Monounsaturated Fat | 3.716g | 0.642g |
|
| Polyunsaturated fat | 1.927g | 0.831g |
|
| Omega-6 - Eicosadienoic acid | 0.048g | 0.003g |
|
| Omega-6 - Linoleic acid | 1.665g | 0.717g |
|
| Omega-6 - Gamma-linoleic acid | 0.003g | 0.002g |
|
| Omega-3 - ALA | 0.104g | 0.061g |
|
| Omega-3 - Eicosatrienoic acid | 0.004g | 0g |
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | 0.005g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
37%
32%
Minerals Daily Need Coverage Score
49%
40%
Comparison summary
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 2.88g)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 270mg)
Which food is lower in Cholesterol?
Chicken teriyaki subway is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Chicken teriyaki subway is lower in Saturated Fat (difference - 3.049g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)