Chicken teriyaki subway vs. Hamburger — In-Depth Nutrition Comparison

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Significant differences between chicken teriyaki subway and hamburgers

Chicken teriyaki subway is richer in vitamin B5 and vitamin B6, while hamburgers are higher in vitamin B12, zinc, and iron.
Hamburgers cover your daily vitamin B12 needs 55% more than chicken teriyaki subway.
Chicken teriyaki subway has 2 times more vitamin B5 than hamburgers. Chicken teriyaki subway has 0.655mg of vitamin B5, while hamburgers have 0.31mg.
Chicken teriyaki subway is lower in sodium.

Specific food types used in this comparison are SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce and Fast foods, hamburger; double, regular, patty; plain.

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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.

Chicken teriyaki subway

Hamburger

Contains more MagnesiumMagnesium	+15%
Contains more CalciumCalcium	+39.2%
Contains more PotassiumPotassium	+26.1%
Contains less SodiumSodium	-26.3%
Contains more ManganeseManganese	+30%
Contains more SeleniumSelenium	+∞%

Contains more IronIron	+89.5%
Contains more CopperCopper	+28.2%
Contains more ZincZinc	+348.4%

~equal in Phosphorus ~136mg

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.

Chicken teriyaki subway

Hamburger

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+25.8%
Contains more Vitamin B5Vitamin B5	+111.3%
Contains more Vitamin B6Vitamin B6	+38.9%

Contains more Vitamin B2Vitamin B2	+17.4%
Contains more Vitamin B12Vitamin B12	+1209.1%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~5.365mg

~equal in Vitamin K ~µg

~equal in Folate ~56µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.11µg	1.44µg	55%
Selenium	15.4µg		28%
Saturated fat	0.505g	5.096g	21%
Zinc	0.64mg	2.87mg	20%
Fats	2.37g	14.36g	18%
Iron	1.52mg	2.88mg	17%
Monounsaturated fat	0.642g	5.495g	12%
Protein	10.91g	17.08g	12%
Cholesterol	22mg	47mg	8%
Calories	155kcal	295kcal	7%
Vitamin B5	0.655mg	0.31mg	7%
Starch	13.77g		6%
Vitamin B6	0.282mg	0.203mg	6%
Sodium	305mg	414mg	5%
Vitamin B1	0.273mg	0.217mg	5%
Calcium	142mg	102mg	4%
Manganese	0.282mg	0.217mg	3%
Polyunsaturated fat	0.831g	0.38g	3%
Vitamin E	0.38mg		3%
Vitamin B2	0.213mg	0.25mg	3%
Vitamin B3	5.063mg	5.365mg	2%
Copper	0.071mg	0.091mg	2%
Potassium	285mg	226mg	2%
Carbs	22.54g	24.1g	1%
Vitamin C	1.1mg	0mg	1%
Magnesium	23mg	20mg	1%
Fiber	1.2g	0.9g	1%
Folate	58µg	56µg	1%
Net carbs	21.34g	23.2g	N/A
Sugar	6.06g	4.15g	N/A
Phosphorus	139mg	136mg	0%
Vitamin A	3µg	0µg	0%
Trans fat	0.012g	0.814g	N/A
Tryptophan		0.206mg	0%
Threonine		0.666mg	0%
Isoleucine		0.716mg	0%
Leucine		1.319mg	0%
Lysine		1.226mg	0%
Methionine		0.37mg	0%
Phenylalanine		0.677mg	0%
Valine		0.823mg	0%
Histidine		0.505mg	0%
Fructose	2.39g	2.03g	0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - DHA	0.001g		N/A
Omega-3 - ALA	0.061g		N/A
Omega-3 - DPA	0.003g		N/A
Omega-6 - Gamma-linoleic acid	0.002g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.005g		N/A
Omega-6 - Eicosadienoic acid	0.003g		N/A
Omega-6 - Linoleic acid	0.717g		N/A