Beef tenderloin vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between beef tenderloin and submarine sandwich
- Beef tenderloin has more vitamin B12, zinc, and iron; however, submarine sandwich is higher in vitamin B1, calcium, manganese, and folate.
- Beef tenderloin covers your daily need for vitamin B12, 93% more than submarine sandwich.
- Beef tenderloin has 4 times more zinc than submarine sandwich. While beef tenderloin has 4.03mg of zinc, submarine sandwich has only 1.05mg.
- Submarine sandwich has less cholesterol.
These are the specific foods used in this comparison Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 PotassiumPotassium | +17.4% |
| Contains more IronIron | +71.8% |
| Contains more CopperCopper | +46.4% |
| Contains more ZincZinc | +283.8% |
| Contains more PhosphorusPhosphorus | +81.3% |
| Contains less SodiumSodium | -90.1% |
| Contains more SeleniumSelenium | +15.1% |
| Contains more CalciumCalcium | +1800% |
| Contains more ManganeseManganese | +2428.6% |
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 B6Vitamin B6 | +23.2% |
| Contains more Vitamin B12Vitamin B12 | +1018.2% |
| Contains more CholineCholine | +212.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +281.1% |
| Contains more Vitamin B3Vitamin B3 | +44.1% |
| Contains more Vitamin B5Vitamin B5 | +122% |
| Contains more FolateFolate | +725% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0.22µg | 93% |
| Saturated fat | 9.72g | 3.554g | 28% |
| Zinc | 4.03mg | 1.05mg | 27% |
| Protein | 23.9g | 10.52g | 27% |
| Sodium | 57mg | 575mg | 23% |
| Fats | 24.6g | 10.04g | 22% |
| Vitamin B1 | 0.09mg | 0.343mg | 21% |
| Cholesterol | 85mg | 27mg | 19% |
| Monounsaturated fat | 10.27g | 3.716g | 16% |
| Calcium | 9mg | 171mg | 16% |
| Iron | 3.11mg | 1.81mg | 16% |
| Manganese | 0.014mg | 0.354mg | 15% |
| Folate | 8µg | 66µg | 15% |
| Phosphorus | 203mg | 112mg | 13% |
| Choline | 91mg | 29.1mg | 11% |
| Vitamin B3 | 3mg | 4.323mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Carbs | 0g | 20.43g | 7% |
| Starch | 15.67g | 6% | |
| Polyunsaturated fat | 1g | 1.927g | 6% |
| Vitamin B5 | 0.25mg | 0.555mg | 6% |
| Calories | 324kcal | 213kcal | 6% |
| Fiber | 0g | 1.2g | 5% |
| Selenium | 22.9µg | 19.9µg | 5% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin B6 | 0.25mg | 0.203mg | 4% |
| Copper | 0.123mg | 0.084mg | 4% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin B2 | 0.26mg | 0.267mg | 1% |
| Potassium | 331mg | 282mg | 1% |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 0g | 19.23g | N/A |
| Magnesium | 22mg | 20mg | 0% |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.268mg | 0.1mg | 0% |
| Threonine | 1.044mg | 0.331mg | 0% |
| Isoleucine | 1.075mg | 0.431mg | 0% |
| Leucine | 1.889mg | 0.752mg | 0% |
| Lysine | 1.989mg | 0.491mg | 0% |
| Methionine | 0.612mg | 0.21mg | 0% |
| Phenylalanine | 0.933mg | 0.431mg | 0% |
| Valine | 1.163mg | 0.501mg | 0% |
| Histidine | 0.818mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 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:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +127.2% |
| Contains more FatsFats | +145% |
| Contains more OtherOther | +25.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 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 | +176.4% |
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +92.7% |
