Wheat Bread vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are wheat Bread and submarine sandwich different?

Wheat Bread is higher in manganese, iron, selenium, fiber, copper, vitamin B3, phosphorus, and magnesium; however, submarine sandwich is richer in vitamin B12.
Daily need coverage for manganese for wheat Bread is 44% higher.
Wheat Bread contains 4 times more fiber than submarine sandwich. While wheat Bread contains 4.7g of fiber, submarine sandwich contains only 1.2g.
Wheat Bread has less saturated fat.

Bread, wheat, toasted and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties 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.

Wheat Bread

Submarine sandwich

Contains more MagnesiumMagnesium	+195%
Contains more IronIron	+126%
Contains more CopperCopper	+135.7%
Contains more ZincZinc	+40%
Contains more PhosphorusPhosphorus	+67.9%
Contains more ManganeseManganese	+289%
Contains more SeleniumSelenium	+67.8%

Contains more PotassiumPotassium

+26.5%

~equal in Calcium ~171mg

~equal in Sodium ~575mg

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.

Wheat Bread

Submarine sandwich

Contains more Vitamin B1Vitamin B1	+28%
Contains more Vitamin B2Vitamin B2	+43.1%
Contains more Vitamin B3Vitamin B3	+44.6%
Contains more Vitamin KVitamin K	+26.7%
Contains more FolateFolate	+30.3%

Contains more Vitamin CVitamin C	+3650%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+70.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B5Vitamin B5	+21.7%
Contains more Vitamin B6Vitamin B6	+32.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+31.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.377mg	0.354mg	44%
Iron	4.09mg	1.81mg	29%
Selenium	33.4µg	19.9µg	25%
Fiber	4.7g	1.2g	14%
Copper	0.198mg	0.084mg	13%
Vitamin B3	6.25mg	4.323mg	12%
Carbs	55.77g	20.43g	12%
Saturated fat	0.989g	3.554g	12%
Phosphorus	188mg	112mg	11%
Vitamin B2	0.382mg	0.267mg	9%
Vitamin B12	0µg	0.22µg	9%
Magnesium	59mg	20mg	9%
Cholesterol	0mg	27mg	9%
Fats	4.27g	10.04g	9%
Vitamin C	0.2mg	7.5mg	8%
Vitamin B1	0.439mg	0.343mg	8%
Monounsaturated fat	1.019g	3.716g	7%
Starch		15.67g	6%
Folate	86µg	66µg	5%
Protein	12.96g	10.52g	5%
Calories	313kcal	213kcal	5%
Vitamin B6	0.153mg	0.203mg	4%
Zinc	1.47mg	1.05mg	4%
Fructose		1.4g	2%
Vitamin A	0µg	22µg	2%
Vitamin B5	0.456mg	0.555mg	2%
Potassium	223mg	282mg	2%
Vitamin D	0µg	0.2µg	1%
Polyunsaturated fat	1.72g	1.927g	1%
Vitamin D	0IU	7IU	1%
Choline	22.1mg	29.1mg	1%
Calcium	165mg	171mg	1%
Vitamin K	5.7µg	4.5µg	1%
Sodium	601mg	575mg	1%
Vitamin E	0.24mg	0.41mg	1%
Net carbs	51.07g	19.23g	N/A
Sugar	6.42g	3.18g	N/A
Trans fat		0.119g	N/A
Tryptophan	0.092mg	0.1mg	0%
Threonine	0.299mg	0.331mg	0%
Isoleucine	0.258mg	0.431mg	0%
Leucine	0.461mg	0.752mg	0%
Lysine	0.215mg	0.491mg	0%
Methionine	0.105mg	0.21mg	0%
Phenylalanine	0.315mg	0.431mg	0%
Valine	0.31mg	0.501mg	0%
Histidine	0.15mg	0.301mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA	0.161g	0.104g	N/A
Omega-3 - DPA	0g	0.005g	N/A
Omega-3 - Eicosatrienoic acid		0.004g	N/A
Omega-6 - Gamma-linoleic acid	0g	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		1.665g	N/A