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Parmigiano-Reggiano vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are parmigiano-Reggiano and submarine sandwich different?

  • Parmigiano-Reggiano is richer in calcium, phosphorus, vitamin B12, zinc, and copper, while submarine sandwich is higher in vitamin B3 and vitamin B1.
  • Parmigiano-Reggiano covers your daily need for calcium, 94% more than submarine sandwich.
  • Parmigiano-Reggiano contains 10 times more vitamin B12 than submarine sandwich. Parmigiano-Reggiano contains 2.26µg of vitamin B12, while submarine sandwich contains 0.22µg.
  • Submarine sandwich is lower in saturated fat.

Cheese, parmesan, dry grated, reduced fat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

Infographic

Parmigiano-Reggiano vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +548.5%
Contains more CopperCopper +183.3%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +550.9%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +101.1%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +316.5%
Contains more SeleniumSelenium +12.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin AVitamin A +627.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +82%
Contains more Vitamin B12Vitamin B12 +927.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin B1Vitamin B1 +1082.8%
Contains more Vitamin B3Vitamin B3 +3692.1%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more Vitamin KVitamin K +164.7%
Contains more FolateFolate +560%
Contains more CholineCholine +40.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
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
Contains more ProteinProtein +90.1%
Contains more FatsFats +99.2%
Contains more OtherOther +221.2%
Contains more CarbsCarbs +1391.2%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
39% 40% 21%
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 +64.1%
Contains less Sat. FatSaturated fat -73.3%
Contains more Poly. FatPolyunsaturated fat +317.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Submarine sandwich DV% diff.
Calcium 1109mg 171mg 94%
Phosphorus 729mg 112mg 88%
Vitamin B12 2.26µg 0.22µg 85%
Saturated fat 13.317g 3.554g 44%
Sodium 1529mg 575mg 41%
Vitamin B3 0.114mg 4.323mg 26%
Vitamin B1 0.029mg 0.343mg 26%
Zinc 3.87mg 1.05mg 26%
Cholesterol 88mg 27mg 20%
Protein 20g 10.52g 19%
Copper 0.238mg 0.084mg 17%
Vitamin B2 0.486mg 0.267mg 17%
Fats 20g 10.04g 15%
Vitamin A 160µg 22µg 15%
Folate 10µg 66µg 14%
Manganese 0.085mg 0.354mg 12%
Vitamin B6 0.049mg 0.203mg 12%
Iron 0.9mg 1.81mg 11%
Polyunsaturated fat 0.462g 1.927g 10%
Vitamin C 0mg 7.5mg 8%
Starch 15.67g 6%
Monounsaturated fat 6.098g 3.716g 6%
Carbs 1.37g 20.43g 6%
Fiber 0g 1.2g 5%
Potassium 125mg 282mg 5%
Vitamin B5 0.325mg 0.555mg 5%
Magnesium 38mg 20mg 4%
Selenium 17.7µg 19.9µg 4%
Calories 265kcal 213kcal 3%
Fructose 1.4g 2%
Vitamin E 0.17mg 0.41mg 2%
Choline 20.7mg 29.1mg 2%
Vitamin K 1.7µg 4.5µg 2%
Vitamin D 0.4µg 0.2µg 1%
Vitamin D 15IU 7IU 1%
Net carbs 1.37g 19.23g N/A
Sugar 0g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.24mg 0.1mg 0%
Threonine 1.519mg 0.331mg 0%
Isoleucine 1.2mg 0.431mg 0%
Leucine 2.983mg 0.752mg 0%
Lysine 2.459mg 0.491mg 0%
Methionine 0.369mg 0.21mg 0%
Phenylalanine 1.604mg 0.431mg 0%
Valine 1.498mg 0.501mg 0%
Histidine 0.752mg 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 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Parmigiano-Reggiano
35%
Submarine sandwich
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 954mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 9.763g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 27)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3.2)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 3.18g)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. 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.