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, vitamin A, and zinc; 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 15 times more Vitamin A than submarine sandwich. While cheese has 330µg of Vitamin A, submarine sandwich has only 22µg.
- 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 | +630.6% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 404kcal | 213kcal |
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| Protein | 22.87g | 10.52g |
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| Fats | 33.31g | 10.04g |
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| Vitamin C | 0mg | 7.5mg |
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| Net carbs | 3.09g | 19.23g |
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| Carbs | 3.09g | 20.43g |
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| Cholesterol | 99mg | 27mg |
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| Vitamin D | 24IU | 7IU |
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| Magnesium | 27mg | 20mg |
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| Calcium | 710mg | 171mg |
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| Potassium | 76mg | 282mg |
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| Iron | 0.14mg | 1.81mg |
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| Sugar | 0.48g | 3.18g |
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| Fiber | 0g | 1.2g |
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| Copper | 0.03mg | 0.084mg |
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| Zinc | 3.64mg | 1.05mg |
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| Starch | 15.67g |
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| Phosphorus | 455mg | 112mg |
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| Sodium | 653mg | 575mg |
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| Vitamin A | 1242IU | 170IU |
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| Vitamin A | 330µg | 22µg |
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| Vitamin E | 0.71mg | 0.41mg |
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| Vitamin D | 0.6µg | 0.2µg |
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| Manganese | 0.027mg | 0.354mg |
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| Selenium | 28.5µg | 19.9µg |
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| Vitamin B1 | 0.029mg | 0.343mg |
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| Vitamin B2 | 0.428mg | 0.267mg |
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| Vitamin B3 | 0.059mg | 4.323mg |
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| Vitamin B5 | 0.41mg | 0.555mg |
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| Vitamin B6 | 0.066mg | 0.203mg |
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| Vitamin B12 | 1.1µg | 0.22µg |
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| Vitamin K | 2.4µg | 4.5µg |
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| Folate | 27µg | 66µg |
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| Trans Fat | 0.917g | 0.119g |
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| Choline | 16.5mg | 29.1mg |
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| Saturated Fat | 18.867g | 3.554g |
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| Monounsaturated Fat | 9.246g | 3.716g |
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| Polyunsaturated fat | 1.421g | 1.927g |
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| Tryptophan | 0.547mg | 0.1mg |
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| Threonine | 1.044mg | 0.331mg |
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| Isoleucine | 1.206mg | 0.431mg |
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| Leucine | 1.939mg | 0.752mg |
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| Lysine | 1.025mg | 0.491mg |
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| Methionine | 0.547mg | 0.21mg |
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| Phenylalanine | 1.074mg | 0.431mg |
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| Valine | 1.404mg | 0.501mg |
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| Histidine | 0.547mg | 0.301mg |
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| Fructose | 0g | 1.4g |
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| Omega-3 - EPA | 0.01g | 0.001g |
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| Omega-3 - DHA | 0.001g | 0.002g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - DPA | 0.017g | 0.005g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.007g | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
36%
Minerals Daily Need Coverage Score
79%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 72mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 15.313g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 2.7g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.