Beefsteak raw vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are beefsteak raw and submarine sandwich different?
- Beefsteak raw is richer in vitamin B12, zinc, vitamin B6, phosphorus, and selenium, while submarine sandwich is higher in vitamin B1, calcium, and folate.
- Beefsteak raw covers your daily need for vitamin B12, 103% more than submarine sandwich.
- Beefsteak raw contains 5 times more zinc than submarine sandwich. Beefsteak raw contains 5.3mg of zinc, while submarine sandwich contains 1.05mg.
- Submarine sandwich is lower in cholesterol.
Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.
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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 MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +33% |
| Contains more ZincZinc | +404.8% |
| Contains more PhosphorusPhosphorus | +96.4% |
| Contains less SodiumSodium | -90.4% |
| Contains more SeleniumSelenium | +40.2% |
| Contains more CalciumCalcium | +3320% |
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 B3Vitamin B3 | +16.8% |
| Contains more Vitamin B6Vitamin B6 | +167.5% |
| Contains more Vitamin B12Vitamin B12 | +1122.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +357.3% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +2100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.69µg | 0.22µg | 103% |
| Zinc | 5.3mg | 1.05mg | 39% |
| Vitamin B6 | 0.543mg | 0.203mg | 26% |
| Sodium | 55mg | 575mg | 23% |
| Vitamin B1 | 0.075mg | 0.343mg | 22% |
| Protein | 21.38g | 10.52g | 22% |
| Calcium | 5mg | 171mg | 17% |
| Folate | 3µg | 66µg | 16% |
| Manganese | 0.354mg | 15% | |
| Phosphorus | 220mg | 112mg | 15% |
| Selenium | 27.9µg | 19.9µg | 15% |
| Cholesterol | 67mg | 27mg | 13% |
| Polyunsaturated fat | 0.189g | 1.927g | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Vitamin C | 0mg | 7.5mg | 8% |
| Saturated fat | 1.875g | 3.554g | 8% |
| Fats | 5.36g | 10.04g | 7% |
| Vitamin B2 | 0.182mg | 0.267mg | 7% |
| Carbs | 0g | 20.43g | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Vitamin B3 | 5.048mg | 4.323mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Calories | 134kcal | 213kcal | 4% |
| Vitamin E | 0.41mg | 3% | |
| Monounsaturated fat | 2.354g | 3.716g | 3% |
| Vitamin K | 1.5µg | 4.5µg | 3% |
| Potassium | 375mg | 282mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 2µg | 22µg | 2% |
| Iron | 2mg | 1.81mg | 2% |
| Vitamin D | 3IU | 7IU | 1% |
| Vitamin D | 0.1µg | 0.2µg | 1% |
| Magnesium | 25mg | 20mg | 1% |
| Copper | 0.079mg | 0.084mg | 1% |
| Net carbs | 0g | 19.23g | N/A |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.253g | 0.119g | N/A |
| Tryptophan | 0.262mg | 0.1mg | 0% |
| Threonine | 1.099mg | 0.331mg | 0% |
| Isoleucine | 1.09mg | 0.431mg | 0% |
| Leucine | 2.011mg | 0.752mg | 0% |
| Lysine | 2.247mg | 0.491mg | 0% |
| Methionine | 0.621mg | 0.21mg | 0% |
| Phenylalanine | 0.931mg | 0.431mg | 0% |
| Valine | 1.152mg | 0.501mg | 0% |
| Histidine | 0.868mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.008g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.007g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 0.142g | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +103.2% |
| Contains more WaterWater | +29.1% |
| Contains more FatsFats | +87.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +657.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -47.2% |
| Contains more Mono. FatMonounsaturated fat | +57.9% |
| Contains more Poly. FatPolyunsaturated fat | +919.6% |