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Submarine sandwich vs. Hamburger — In-Depth Nutrition Comparison

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The main differences between Submarine sandwich and Hamburger

  • Submarine sandwich has more Vitamin B1, Vitamin C, and Calcium, however, Hamburger has more Vitamin B12, Zinc, Iron, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Hamburger is 51% higher.
  • Hamburger is lower in Sodium.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Submarine sandwich vs Hamburger 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 +67.6%
Contains more Potassium +24.8%
Contains more Manganese +63.1%
Contains more Iron +59.1%
Contains more Phosphorus +21.4%
Contains less Sodium -28%
Contains more Zinc +173.3%
Equal in Magnesium - 20
Equal in Copper - 0.091
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 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Contains more Calcium +67.6%
Contains more Potassium +24.8%
Contains more Manganese +63.1%
Contains more Iron +59.1%
Contains more Phosphorus +21.4%
Contains less Sodium -28%
Contains more Zinc +173.3%
Equal in Magnesium - 20
Equal in Copper - 0.091

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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B5 +79%
Contains more Folate +17.9%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B12 +554.5%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B6 - 0.203
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 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B5 +79%
Contains more Folate +17.9%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B12 +554.5%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B6 - 0.203

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +32.4%
Contains more Other +39.7%
Contains more Protein +62.4%
Contains more Fats +43%
Contains more Carbs +18%
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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more Water +32.4%
Contains more Other +39.7%
Contains more Protein +62.4%
Contains more Fats +43%
Contains more Carbs +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.3%
Contains more Polyunsaturated fat +407.1%
Contains more Monounsaturated Fat +47.9%
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
Contains less Saturated Fat -30.3%
Contains more Polyunsaturated fat +407.1%
Contains more Monounsaturated Fat +47.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +45%
Contains more Lactose +62.5%
Contains more Maltose +27.7%
Equal in Glucose - 1.16
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
5% 28% 49% 3% 14%
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +45%
Contains more Lactose +62.5%
Contains more Maltose +27.7%
Equal in Glucose - 1.16

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Hamburger Opinion
Net carbs 19.23g 23.2g Hamburger
Protein 10.52g 17.08g Hamburger
Fats 10.04g 14.36g Hamburger
Carbs 20.43g 24.1g Hamburger
Calories 213kcal 295kcal Hamburger
Starch 15.67g Submarine sandwich
Fructose 1.4g 2.03g Hamburger
Sugar 3.18g 4.15g Submarine sandwich
Fiber 1.2g 0.9g Submarine sandwich
Calcium 171mg 102mg Submarine sandwich
Iron 1.81mg 2.88mg Hamburger
Magnesium 20mg 20mg
Phosphorus 112mg 136mg Hamburger
Potassium 282mg 226mg Submarine sandwich
Sodium 575mg 414mg Hamburger
Zinc 1.05mg 2.87mg Hamburger
Copper 0.084mg 0.091mg Hamburger
Manganese 0.354mg 0.217mg Submarine sandwich
Selenium 19.9µg Submarine sandwich
Vitamin A 170IU 0IU Submarine sandwich
Vitamin A RAE 22µg 0µg Submarine sandwich
Vitamin E 0.41mg Submarine sandwich
Vitamin D 7IU Submarine sandwich
Vitamin D 0.2µg Submarine sandwich
Vitamin C 7.5mg 0mg Submarine sandwich
Vitamin B1 0.343mg 0.217mg Submarine sandwich
Vitamin B2 0.267mg 0.25mg Submarine sandwich
Vitamin B3 4.323mg 5.365mg Hamburger
Vitamin B5 0.555mg 0.31mg Submarine sandwich
Vitamin B6 0.203mg 0.203mg
Folate 66µg 56µg Submarine sandwich
Vitamin B12 0.22µg 1.44µg Hamburger
Vitamin K 4.5µg Submarine sandwich
Tryptophan 0.1mg 0.206mg Hamburger
Threonine 0.331mg 0.666mg Hamburger
Isoleucine 0.431mg 0.716mg Hamburger
Leucine 0.752mg 1.319mg Hamburger
Lysine 0.491mg 1.226mg Hamburger
Methionine 0.21mg 0.37mg Hamburger
Phenylalanine 0.431mg 0.677mg Hamburger
Valine 0.501mg 0.823mg Hamburger
Histidine 0.301mg 0.505mg Hamburger
Cholesterol 27mg 47mg Submarine sandwich
Trans Fat 0.119g 0.814g Submarine sandwich
Saturated Fat 3.554g 5.096g Submarine sandwich
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Monounsaturated Fat 3.716g 5.495g Hamburger
Polyunsaturated fat 1.927g 0.38g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Hamburger
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
42%
Hamburger
Minerals Daily Need Coverage Score
49%
Submarine sandwich
42%
Hamburger

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 0.97g)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Submarine sandwich
Submarine sandwich is lower in Saturated Fat (difference - 1.542g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food contains less Sodium?
Hamburger
Hamburger contains less Sodium (difference - 161mg)
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.

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

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.