Chicken teriyaki subway vs. Roast beef sandwich — In-Depth Nutrition Comparison
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Differences between chicken teriyaki subway and roast beef sandwich
- Chicken teriyaki subway is higher in calcium and vitamin B6; however, roast beef sandwich is richer in vitamin B12, zinc, iron, phosphorus, vitamin B2, and selenium.
- Roast beef sandwich's daily need coverage for vitamin B12 is 35% higher.
- Chicken teriyaki subway has 3 times more calcium than roast beef sandwich. While chicken teriyaki subway has 142mg of calcium, roast beef sandwich has only 55mg.
- Chicken teriyaki subway has less sodium.
The 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, roast beef sandwich, 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.
| Contains more CalciumCalcium | +158.2% |
| Contains more PotassiumPotassium | +27.2% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +20.5% |
| Contains more IronIron | +73.7% |
| Contains more CopperCopper | +53.5% |
| Contains more ZincZinc | +254.7% |
| Contains more PhosphorusPhosphorus | +43.9% |
| Contains more SeleniumSelenium | +18.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +25.8% |
| Contains more Vitamin B3Vitamin B3 | +16.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +31.2% |
| Contains more FolateFolate | +13.7% |
| Contains more Vitamin EVitamin E | +13.2% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B12Vitamin B12 | +772.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.11µg | 0.96µg | 35% |
| Sodium | 305mg | 653mg | 15% |
| Zinc | 0.64mg | 2.27mg | 15% |
| Iron | 1.52mg | 2.64mg | 14% |
| Saturated fat | 0.505g | 3.399g | 13% |
| Vitamin B5 | 0.655mg | 13% | |
| Fats | 2.37g | 10.3g | 12% |
| Phosphorus | 139mg | 200mg | 9% |
| Protein | 10.91g | 15.17g | 9% |
| Calcium | 142mg | 55mg | 9% |
| Monounsaturated fat | 0.642g | 3.987g | 8% |
| Choline | 32.4mg | 6% | |
| Vitamin B2 | 0.213mg | 0.287mg | 6% |
| Polyunsaturated fat | 0.831g | 1.762g | 6% |
| Vitamin B6 | 0.282mg | 0.215mg | 5% |
| Vitamin B3 | 5.063mg | 4.343mg | 5% |
| Vitamin B1 | 0.273mg | 0.217mg | 5% |
| Selenium | 15.4µg | 18.2µg | 5% |
| Calories | 155kcal | 244kcal | 4% |
| Copper | 0.071mg | 0.109mg | 4% |
| Cholesterol | 22mg | 30mg | 3% |
| Manganese | 0.282mg | 0.234mg | 2% |
| Starch | 13.77g | 17.65g | 2% |
| Potassium | 285mg | 224mg | 2% |
| Vitamin K | 2.8µg | 2% | |
| Folate | 58µg | 51µg | 2% |
| Fructose | 2.39g | 1.5g | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 21.34g | 20.91g | N/A |
| Carbs | 22.54g | 22.21g | 0% |
| Vitamin D | 1IU | 0% | |
| Magnesium | 23mg | 23mg | 0% |
| Sugar | 6.06g | 3.84g | N/A |
| Fiber | 1.2g | 1.3g | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Vitamin E | 0.38mg | 0.43mg | 0% |
| Trans fat | 0.012g | 0.389g | N/A |
| Omega-3 - EPA | 0.001g | 0.005g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.061g | 0.152g | N/A |
| Omega-3 - DPA | 0.003g | 0.008g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.002g | 0.007g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | 0.01g | N/A |
| Omega-6 - Eicosadienoic acid | 0.003g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 0.717g | 1.465g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
Protein:
15.17 g
Fats:
10.3 g
Carbs:
22.21 g
Water:
49.91 g
Other:
2.41 g
| Contains more WaterWater | +25% |
| Contains more ProteinProtein | +39% |
| Contains more FatsFats | +334.6% |
| Contains more OtherOther | +35.4% |
~equal in
Carbs
~22.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.505 g
Monounsaturated fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
Saturated fat:
Sat. Fat
3.399 g
Monounsaturated fat:
Mono. Fat
3.987 g
Polyunsaturated fat:
Poly. Fat
1.762 g
| Contains less Sat. FatSaturated fat | -85.1% |
| Contains more Mono. FatMonounsaturated fat | +521% |
| Contains more Poly. FatPolyunsaturated fat | +112% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
13.77 g
Sucrose:
0.79 g
Glucose:
2.23 g
Fructose:
2.39 g
Lactose:
0 g
Maltose:
0.65 g
Galactose:
0 g
Starch:
17.65 g
Sucrose:
0 g
Glucose:
1.34 g
Fructose:
1.5 g
Lactose:
0 g
Maltose:
1 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +66.4% |
| Contains more FructoseFructose | +59.3% |
| Contains more StarchStarch | +28.2% |
| Contains more MaltoseMaltose | +53.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
