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  6. Romano cheese vs. Submarine sandwich

Romano cheese vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between Romano cheese and Submarine sandwich

  • Romano cheese has more Phosphorus, Calcium, and Vitamin B12, however, Submarine sandwich has more Vitamin B3, Vitamin B1, Folate, and Manganese.
  • Romano cheese's daily need coverage for Phosphorus is 93% more.
  • Romano cheese has 6 times more Calcium than Submarine sandwich. Romano cheese has 1064mg of Calcium, while Submarine sandwich has 171mg.
  • Submarine sandwich is lower in Saturated Fat.

The food varieties used in the comparison are Cheese, romano and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Romano cheese vs Submarine sandwich 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.
Romano cheese
Romano cheese
4
:
6
Submarine sandwich
Submarine sandwich
Contains more Calcium +522.2%
Contains more Magnesium +105%
Contains more Phosphorus +578.6%
Contains more Zinc +145.7%
Contains more Iron +135.1%
Contains more Potassium +227.9%
Contains less Sodium -59.9%
Contains more Copper +180%
Contains more Manganese +1670%
Contains more Selenium +37.2%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Calcium +522.2%
Contains more Magnesium +105%
Contains more Phosphorus +578.6%
Contains more Zinc +145.7%
Contains more Iron +135.1%
Contains more Potassium +227.9%
Contains less Sodium -59.9%
Contains more Copper +180%
Contains more Manganese +1670%
Contains more Selenium +37.2%

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.
Romano cheese
Romano cheese
4
:
8
Submarine sandwich
Submarine sandwich
Contains more Vitamin A +144.1%
Contains more Vitamin D +150%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B12 +409.1%
Contains more Vitamin E +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +827%
Contains more Vitamin B3 +5514.3%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +138.8%
Contains more Folate +842.9%
Contains more Vitamin K +104.5%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Submarine sandwich
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%
Contains more Vitamin A +144.1%
Contains more Vitamin D +150%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B12 +409.1%
Contains more Vitamin E +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +827%
Contains more Vitamin B3 +5514.3%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +138.8%
Contains more Folate +842.9%
Contains more Vitamin K +104.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Submarine sandwich
Submarine sandwich
Contains more Protein +202.3%
Contains more Fats +168.3%
Contains more Other +168.8%
Contains more Carbs +462.8%
Contains more Water +82.8%
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Submarine sandwich
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 Protein +202.3%
Contains more Fats +168.3%
Contains more Other +168.8%
Contains more Carbs +462.8%
Contains more Water +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Submarine sandwich
Submarine sandwich
Contains more Monounsaturated Fat +110.9%
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +225%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains more Monounsaturated Fat +110.9%
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Submarine sandwich
Lower in Sodium ok
Lower in Cholesterol 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 Romano cheese Submarine sandwich Opinion
Net carbs 3.63g 19.23g Submarine sandwich
Protein 31.8g 10.52g Romano cheese
Fats 26.94g 10.04g Romano cheese
Carbs 3.63g 20.43g Submarine sandwich
Calories 387kcal 213kcal Romano cheese
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 0.73g 3.18g Romano cheese
Fiber 0g 1.2g Submarine sandwich
Calcium 1064mg 171mg Romano cheese
Iron 0.77mg 1.81mg Submarine sandwich
Magnesium 41mg 20mg Romano cheese
Phosphorus 760mg 112mg Romano cheese
Potassium 86mg 282mg Submarine sandwich
Sodium 1433mg 575mg Submarine sandwich
Zinc 2.58mg 1.05mg Romano cheese
Copper 0.03mg 0.084mg Submarine sandwich
Manganese 0.02mg 0.354mg Submarine sandwich
Selenium 14.5µg 19.9µg Submarine sandwich
Vitamin A 415IU 170IU Romano cheese
Vitamin A RAE 96µg 22µg Romano cheese
Vitamin E 0.23mg 0.41mg Submarine sandwich
Vitamin D 20IU 7IU Romano cheese
Vitamin D 0.5µg 0.2µg Romano cheese
Vitamin C 0mg 7.5mg Submarine sandwich
Vitamin B1 0.037mg 0.343mg Submarine sandwich
Vitamin B2 0.37mg 0.267mg Romano cheese
Vitamin B3 0.077mg 4.323mg Submarine sandwich
Vitamin B5 0.424mg 0.555mg Submarine sandwich
Vitamin B6 0.085mg 0.203mg Submarine sandwich
Folate 7µg 66µg Submarine sandwich
Vitamin B12 1.12µg 0.22µg Romano cheese
Vitamin K 2.2µg 4.5µg Submarine sandwich
Tryptophan 0.429mg 0.1mg Romano cheese
Threonine 1.171mg 0.331mg Romano cheese
Isoleucine 1.685mg 0.431mg Romano cheese
Leucine 3.071mg 0.752mg Romano cheese
Lysine 2.941mg 0.491mg Romano cheese
Methionine 0.852mg 0.21mg Romano cheese
Phenylalanine 1.71mg 0.431mg Romano cheese
Valine 2.183mg 0.501mg Romano cheese
Histidine 1.231mg 0.301mg Romano cheese
Cholesterol 104mg 27mg Submarine sandwich
Trans Fat 0.119g Romano cheese
Saturated Fat 17.115g 3.554g Submarine sandwich
Omega-3 - DHA 0g 0.002g Submarine sandwich
Omega-3 - EPA 0g 0.001g Submarine sandwich
Omega-3 - DPA 0g 0.005g Submarine sandwich
Monounsaturated Fat 7.838g 3.716g Romano cheese
Polyunsaturated fat 0.593g 1.927g 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
Romano cheese Submarine sandwich
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
28%
Romano cheese
37%
Submarine sandwich
Minerals Daily Need Coverage Score
106%
Romano cheese
49%
Submarine sandwich

Comparison summary

Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 858mg)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 77mg)
Which food is lower in Saturated Fat?
Submarine sandwich
Submarine sandwich is lower in Saturated Fat (difference - 13.561g)
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 - $4.6)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.45g)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.