Cheese vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between cheese and submarine sandwich
- Cheese has more calcium, phosphorus, vitamin B1,2, zinc, and vitamin A; however, submarine sandwich is higher in vitamin B3, vitamin B1, and iron.
- Cheese covers your daily need for saturated fat, 77% more than submarine sandwich.
- Cheese has 7 times more vitamin A than submarine sandwich. While cheese has 1242IU of vitamin A, submarine sandwich has only 170IU.
- Submarine sandwich has less saturated fat.
These are the specific foods used in this comparison Cheese, cheddar and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +315.2% |
| Contains more ZincZinc | +246.7% |
| Contains more PhosphorusPhosphorus | +306.3% |
| Contains more SeleniumSelenium | +43.2% |
| Contains more PotassiumPotassium | +271.1% |
| Contains more IronIron | +1192.9% |
| Contains more CopperCopper | +180% |
| Contains less SodiumSodium | -11.9% |
| Contains more ManganeseManganese | +1211.1% |
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.
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin EVitamin E | +73.2% |
| Contains more Vitamin DVitamin D | +200% |
| Contains more Vitamin B2Vitamin B2 | +60.3% |
| Contains more Vitamin B12Vitamin B12 | +400% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1082.8% |
| Contains more Vitamin B3Vitamin B3 | +7227.1% |
| Contains more Vitamin B5Vitamin B5 | +35.4% |
| Contains more Vitamin B6Vitamin B6 | +207.6% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +144.4% |
| Contains more CholineCholine | +76.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 3.554g | 70% |
| Calcium | 710mg | 171mg | 54% |
| Phosphorus | 455mg | 112mg | 49% |
| Vitamin B12 | 1.1µg | 0.22µg | 37% |
| Fats | 33.31g | 10.04g | 36% |
| Vitamin A | 330µg | 22µg | 34% |
| Vitamin B3 | 0.059mg | 4.323mg | 27% |
| Vitamin B1 | 0.029mg | 0.343mg | 26% |
| Protein | 22.87g | 10.52g | 25% |
| Cholesterol | 99mg | 27mg | 24% |
| Zinc | 3.64mg | 1.05mg | 24% |
| Iron | 0.14mg | 1.81mg | 21% |
| Selenium | 28.5µg | 19.9µg | 16% |
| Monounsaturated fat | 9.246g | 3.716g | 14% |
| Manganese | 0.027mg | 0.354mg | 14% |
| Vitamin B2 | 0.428mg | 0.267mg | 12% |
| Vitamin B6 | 0.066mg | 0.203mg | 11% |
| Folate | 27µg | 66µg | 10% |
| Calories | 404kcal | 213kcal | 10% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Carbs | 3.09g | 20.43g | 6% |
| Starch | 15.67g | 6% | |
| Copper | 0.03mg | 0.084mg | 6% |
| Potassium | 76mg | 282mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Sodium | 653mg | 575mg | 3% |
| Polyunsaturated fat | 1.421g | 1.927g | 3% |
| Vitamin B5 | 0.41mg | 0.555mg | 3% |
| Choline | 16.5mg | 29.1mg | 2% |
| Magnesium | 27mg | 20mg | 2% |
| Vitamin K | 2.4µg | 4.5µg | 2% |
| Vitamin D | 24IU | 7IU | 2% |
| Fructose | 0g | 1.4g | 2% |
| Vitamin D | 0.6µg | 0.2µg | 2% |
| Vitamin E | 0.71mg | 0.41mg | 2% |
| Net carbs | 3.09g | 19.23g | N/A |
| Sugar | 0.48g | 3.18g | N/A |
| Trans fat | 0.917g | 0.119g | N/A |
| Tryptophan | 0.547mg | 0.1mg | 0% |
| Threonine | 1.044mg | 0.331mg | 0% |
| Isoleucine | 1.206mg | 0.431mg | 0% |
| Leucine | 1.939mg | 0.752mg | 0% |
| Lysine | 1.025mg | 0.491mg | 0% |
| Methionine | 0.547mg | 0.21mg | 0% |
| Phenylalanine | 1.074mg | 0.431mg | 0% |
| Valine | 1.404mg | 0.501mg | 0% |
| Histidine | 0.547mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.01g | 0.001g | N/A |
| Omega-3 - DHA | 0.001g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.017g | 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 | 0.007g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +117.4% |
| Contains more FatsFats | +231.8% |
| Contains more OtherOther | +48.4% |
| Contains more CarbsCarbs | +561.2% |
| Contains more WaterWater | +52.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
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 | +148.8% |
| Contains less Sat. FatSaturated fat | -81.2% |
| Contains more Poly. FatPolyunsaturated fat | +35.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more LactoseLactose | +50% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +373.1% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
