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Submarine sandwich vs. Coleslaw — In-Depth Nutrition Comparison

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Differences between Submarine sandwich and Coleslaw

  • Submarine sandwich has more Vitamin B1, Vitamin B3, Iron, Vitamin B2, Calcium, Phosphorus, and Manganese, while Coleslaw has more Vitamin K.
  • Coleslaw's daily need coverage for Vitamin K is 55% higher.
  • Coleslaw contains 21 times less Vitamin B3 than Submarine sandwich. Submarine sandwich contains 4.323mg of Vitamin B3, while Coleslaw contains 0.206mg.
  • The amount of Sodium in Coleslaw is lower.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, coleslaw.

Infographic

Submarine sandwich vs Coleslaw 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.
Contains more Calcium +470%
Contains more Iron +722.7%
Contains more Magnesium +150%
Contains more Phosphorus +460%
Contains more Potassium +118.6%
Contains more Zinc +650%
Contains more Copper +460%
Contains more Manganese +247.1%
Contains less Sodium -64.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 9% 6% 9% 12% 27% 4% 5% 14% 0%
Contains more Calcium +470%
Contains more Iron +722.7%
Contains more Magnesium +150%
Contains more Phosphorus +460%
Contains more Potassium +118.6%
Contains more Zinc +650%
Contains more Copper +460%
Contains more Manganese +247.1%
Contains less Sodium -64.7%

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 +78.9%
Contains more Vitamin B1 +1219.2%
Contains more Vitamin B2 +1235%
Contains more Vitamin B3 +1998.5%
Contains more Vitamin B5 +125.6%
Contains more Vitamin B6 +81.3%
Contains more Vitamin B12 +2100%
Contains more Vitamin E +31.7%
Contains more Vitamin C +94.7%
Contains more Vitamin K +1475.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 0% 49% 7% 5% 4% 15% 26% 0% 2% 178%
Contains more Vitamin A +78.9%
Contains more Vitamin B1 +1219.2%
Contains more Vitamin B2 +1235%
Contains more Vitamin B3 +1998.5%
Contains more Vitamin B5 +125.6%
Contains more Vitamin B6 +81.3%
Contains more Vitamin B12 +2100%
Contains more Vitamin E +31.7%
Contains more Vitamin C +94.7%
Contains more Vitamin K +1475.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1007.4%
Contains more Carbs +37.2%
Contains more Other +201.2%
Contains more Water +29.9%
Equal in Fats - 9.91
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more Protein +1007.4%
Contains more Carbs +37.2%
Contains more Other +201.2%
Contains more Water +29.9%
Equal in Fats - 9.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +39.1%
Contains less Saturated Fat -55%
Contains more Polyunsaturated fat +177.5%
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
17% 28% 56%
Saturated Fat: 1.599 g
Monounsaturated Fat: 2.671 g
Polyunsaturated fat: 5.348 g
Contains more Monounsaturated Fat +39.1%
Contains less Saturated Fat -55%
Contains more Polyunsaturated fat +177.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +37.4%
Contains more Galactose +∞%
Equal in Fructose - 1.44
83% 7% 7% 2%
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
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +37.4%
Contains more Galactose +∞%
Equal in Fructose - 1.44

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Coleslaw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Coleslaw Opinion
Net carbs 19.23g 12.99g Submarine sandwich
Protein 10.52g 0.95g Submarine sandwich
Fats 10.04g 9.91g Submarine sandwich
Carbs 20.43g 14.89g Submarine sandwich
Calories 213kcal 153kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g 1.44g Coleslaw
Sugar 3.18g 12.19g Submarine sandwich
Fiber 1.2g 1.9g Coleslaw
Calcium 171mg 30mg Submarine sandwich
Iron 1.81mg 0.22mg Submarine sandwich
Magnesium 20mg 8mg Submarine sandwich
Phosphorus 112mg 20mg Submarine sandwich
Potassium 282mg 129mg Submarine sandwich
Sodium 575mg 203mg Coleslaw
Zinc 1.05mg 0.14mg Submarine sandwich
Copper 0.084mg 0.015mg Submarine sandwich
Manganese 0.354mg 0.102mg Submarine sandwich
Selenium 19.9µg Submarine sandwich
Vitamin A 170IU 95IU Submarine sandwich
Vitamin A RAE 22µg 28µg Coleslaw
Vitamin E 0.41mg 0.54mg Coleslaw
Vitamin D 7IU Submarine sandwich
Vitamin D 0.2µg Submarine sandwich
Vitamin C 7.5mg 14.6mg Coleslaw
Vitamin B1 0.343mg 0.026mg Submarine sandwich
Vitamin B2 0.267mg 0.02mg Submarine sandwich
Vitamin B3 4.323mg 0.206mg Submarine sandwich
Vitamin B5 0.555mg 0.246mg Submarine sandwich
Vitamin B6 0.203mg 0.112mg Submarine sandwich
Folate 66µg Submarine sandwich
Vitamin B12 0.22µg 0.01µg Submarine sandwich
Vitamin K 4.5µg 70.9µg Coleslaw
Tryptophan 0.1mg Submarine sandwich
Threonine 0.331mg Submarine sandwich
Isoleucine 0.431mg Submarine sandwich
Leucine 0.752mg Submarine sandwich
Lysine 0.491mg Submarine sandwich
Methionine 0.21mg Submarine sandwich
Phenylalanine 0.431mg Submarine sandwich
Valine 0.501mg Submarine sandwich
Histidine 0.301mg Submarine sandwich
Cholesterol 27mg 4mg Coleslaw
Trans Fat 0.119g 0.037g Coleslaw
Saturated Fat 3.554g 1.599g Coleslaw
Omega-3 - DHA 0.002g 0.001g Submarine sandwich
Omega-3 - EPA 0.001g 0.006g Coleslaw
Omega-3 - DPA 0.005g 0g Submarine sandwich
Monounsaturated Fat 3.716g 2.671g Submarine sandwich
Polyunsaturated fat 1.927g 5.348g Coleslaw
Omega-6 - Eicosadienoic acid 0.048g 0.002g Submarine sandwich
Omega-6 - Linoleic acid 1.665g 4.979g Coleslaw
Omega-6 - Gamma-linoleic acid 0.003g 0.024g Coleslaw
Omega-3 - ALA 0.104g 0.279g Coleslaw
Omega-3 - Eicosatrienoic acid 0.004g 0.001g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0.006g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Coleslaw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Submarine sandwich
25%
Coleslaw
Minerals Daily Need Coverage Score
49%
Submarine sandwich
9%
Coleslaw

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 9.01g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food contains less Sodium?
Coleslaw
Coleslaw contains less Sodium (difference - 372mg)
Which food is lower in Cholesterol?
Coleslaw
Coleslaw is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Coleslaw
Coleslaw is lower in Saturated Fat (difference - 1.955g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.