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Cheese sandwich vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between cheese sandwich and submarine sandwich?

  • Cheese sandwich is higher in phosphorus, manganese, vitamin B2, iron, copper, magnesium, selenium, and fiber, yet submarine sandwich is higher in vitamin B3.
  • Cheese sandwich's daily need coverage for phosphorus is 39% more.
  • Cheese sandwich has 3 times more manganese than submarine sandwich. While cheese sandwich has 1.083mg of manganese, submarine sandwich has only 0.354mg.
  • The amount of sodium in submarine sandwich is lower.

We used Crackers, wheat, sandwich, with cheese filling and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +170%
Contains more CalciumCalcium +19.3%
Contains more IronIron +44.8%
Contains more CopperCopper +90.5%
Contains more PhosphorusPhosphorus +241.1%
Contains more ManganeseManganese +205.9%
Contains more SeleniumSelenium +22.1%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -31.5%
~equal in Potassium ~282mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B2Vitamin B2 +59.9%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B12Vitamin B12 +83.3%
~equal in Vitamin A ~22µg
~equal in Vitamin B1 ~0.343mg
~equal in Folate ~66µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Submarine sandwich DV% diff.
Polyunsaturated fat 9.166g 1.927g 48%
Phosphorus 382mg 112mg 39%
Manganese 1.083mg 0.354mg 32%
Fats 25g 10.04g 23%
Monounsaturated fat 10.351g 3.716g 17%
Calories 497kcal 213kcal 14%
Carbs 58.2g 20.43g 13%
Vitamin B2 0.427mg 0.267mg 12%
Sodium 839mg 575mg 11%
Iron 2.62mg 1.81mg 10%
Fiber 3.1g 1.2g 8%
Copper 0.16mg 0.084mg 8%
Selenium 24.3µg 19.9µg 8%
Magnesium 54mg 20mg 8%
Vitamin B3 3.185mg 4.323mg 7%
Cholesterol 7mg 27mg 7%
Vitamin C 1.5mg 7.5mg 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B12 0.12µg 0.22µg 4%
Vitamin K 4.5µg 4%
Vitamin B6 0.261mg 0.203mg 4%
Vitamin E 0.41mg 3%
Saturated fat 4.129g 3.554g 3%
Calcium 204mg 171mg 3%
Zinc 0.87mg 1.05mg 2%
Fructose 1.4g 2%
Potassium 306mg 282mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Protein 9.8g 10.52g 1%
Vitamin B5 0.622mg 0.555mg 1%
Vitamin B1 0.358mg 0.343mg 1%
Folate 64µg 66µg 1%
Net carbs 55.1g 19.23g N/A
Sugar 3.18g N/A
Vitamin A 21µg 22µg 0%
Trans fat 0.119g N/A
Tryptophan 0.13mg 0.1mg 0%
Threonine 0.298mg 0.331mg 0%
Isoleucine 0.383mg 0.431mg 0%
Leucine 0.698mg 0.752mg 0%
Lysine 0.344mg 0.491mg 0%
Methionine 0.167mg 0.21mg 0%
Phenylalanine 0.472mg 0.431mg 0%
Valine 0.438mg 0.501mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +149%
Contains more CarbsCarbs +184.9%
Contains more OtherOther +52%
Contains more WaterWater +1665.9%
~equal in Protein ~10.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +178.6%
Contains more Poly. FatPolyunsaturated fat +375.7%
Contains less Sat. FatSaturated fat -13.9%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.