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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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 +105%
Contains more CalciumCalcium +522.2%
Contains more ZincZinc +145.7%
Contains more PhosphorusPhosphorus +578.6%
Contains more PotassiumPotassium +227.9%
Contains more IronIron +135.1%
Contains more CopperCopper +180%
Contains less SodiumSodium -59.9%
Contains more ManganeseManganese +1670%
Contains more SeleniumSelenium +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.
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +336.4%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B12Vitamin B12 +409.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +78.3%
Contains more Vitamin B1Vitamin B1 +827%
Contains more Vitamin B3Vitamin B3 +5514.3%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more Vitamin KVitamin K +104.5%
Contains more FolateFolate +842.9%
Contains more CholineCholine +89%

All nutrients comparison - raw data values

Nutrient Romano cheese Submarine sandwich DV% diff.
Phosphorus 760mg 112mg 93%
Calcium 1064mg 171mg 89%
Saturated fat 17.115g 3.554g 62%
Protein 31.8g 10.52g 43%
Vitamin B12 1.12µg 0.22µg 38%
Sodium 1433mg 575mg 37%
Vitamin B3 0.077mg 4.323mg 27%
Fats 26.94g 10.04g 26%
Cholesterol 104mg 27mg 26%
Vitamin B1 0.037mg 0.343mg 26%
Folate 7µg 66µg 15%
Manganese 0.02mg 0.354mg 15%
Zinc 2.58mg 1.05mg 14%
Iron 0.77mg 1.81mg 13%
Monounsaturated fat 7.838g 3.716g 10%
Selenium 14.5µg 19.9µg 10%
Polyunsaturated fat 0.593g 1.927g 9%
Calories 387kcal 213kcal 9%
Vitamin B6 0.085mg 0.203mg 9%
Vitamin A 96µg 22µg 8%
Vitamin B2 0.37mg 0.267mg 8%
Vitamin C 0mg 7.5mg 8%
Carbs 3.63g 20.43g 6%
Potassium 86mg 282mg 6%
Starch 15.67g 6%
Copper 0.03mg 0.084mg 6%
Fiber 0g 1.2g 5%
Magnesium 41mg 20mg 5%
Vitamin B5 0.424mg 0.555mg 3%
Fructose 1.4g 2%
Vitamin K 2.2µg 4.5µg 2%
Vitamin D 20IU 7IU 2%
Choline 15.4mg 29.1mg 2%
Vitamin D 0.5µg 0.2µg 2%
Vitamin E 0.23mg 0.41mg 1%
Net carbs 3.63g 19.23g N/A
Sugar 0.73g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.429mg 0.1mg 0%
Threonine 1.171mg 0.331mg 0%
Isoleucine 1.685mg 0.431mg 0%
Leucine 3.071mg 0.752mg 0%
Lysine 2.941mg 0.491mg 0%
Methionine 0.852mg 0.21mg 0%
Phenylalanine 1.71mg 0.431mg 0%
Valine 2.183mg 0.501mg 0%
Histidine 1.231mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +202.3%
Contains more FatsFats +168.3%
Contains more OtherOther +168.8%
Contains more CarbsCarbs +462.8%
Contains more WaterWater +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +110.9%
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +225%

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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.