Chicken teriyaki subway vs. Submarine sandwich — In-Depth Nutrition Comparison
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The main differences between chicken teriyaki subway and submarine sandwich
- Chicken teriyaki subway has more vitamin B6; however, submarine sandwich has more selenium, vitamin C, and vitamin B1.
- Daily need coverage for saturated fat for submarine sandwich is 15% higher.
- Chicken teriyaki subway is lower in sodium.
Food types used in this article are SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce 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 | +15% |
| Contains more PhosphorusPhosphorus | +24.1% |
| Contains less SodiumSodium | -47% |
| Contains more CalciumCalcium | +20.4% |
| Contains more IronIron | +19.1% |
| Contains more CopperCopper | +18.3% |
| Contains more ZincZinc | +64.1% |
| Contains more ManganeseManganese | +25.5% |
| Contains more SeleniumSelenium | +29.2% |
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 B3Vitamin B3 | +17.1% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +38.9% |
| Contains more Vitamin CVitamin C | +581.8% |
| Contains more Vitamin AVitamin A | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +25.6% |
| Contains more Vitamin B2Vitamin B2 | +25.4% |
| Contains more Vitamin B12Vitamin B12 | +100% |
| Contains more FolateFolate | +13.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.505g | 3.554g | 14% |
| Sodium | 305mg | 575mg | 12% |
| Fats | 2.37g | 10.04g | 12% |
| Monounsaturated fat | 0.642g | 3.716g | 8% |
| Selenium | 15.4µg | 19.9µg | 8% |
| Vitamin C | 1.1mg | 7.5mg | 7% |
| Polyunsaturated fat | 0.831g | 1.927g | 7% |
| Vitamin B6 | 0.282mg | 0.203mg | 6% |
| Vitamin B1 | 0.273mg | 0.343mg | 6% |
| Vitamin B12 | 0.11µg | 0.22µg | 5% |
| Vitamin B3 | 5.063mg | 4.323mg | 5% |
| Choline | 29.1mg | 5% | |
| Iron | 1.52mg | 1.81mg | 4% |
| Vitamin B2 | 0.213mg | 0.267mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Zinc | 0.64mg | 1.05mg | 4% |
| Phosphorus | 139mg | 112mg | 4% |
| Manganese | 0.282mg | 0.354mg | 3% |
| Calories | 155kcal | 213kcal | 3% |
| Calcium | 142mg | 171mg | 3% |
| Vitamin A | 3µg | 22µg | 2% |
| Vitamin B5 | 0.655mg | 0.555mg | 2% |
| Cholesterol | 22mg | 27mg | 2% |
| Folate | 58µg | 66µg | 2% |
| Carbs | 22.54g | 20.43g | 1% |
| Vitamin D | 7IU | 1% | |
| Magnesium | 23mg | 20mg | 1% |
| Protein | 10.91g | 10.52g | 1% |
| Fructose | 2.39g | 1.4g | 1% |
| Copper | 0.071mg | 0.084mg | 1% |
| Starch | 13.77g | 15.67g | 1% |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 21.34g | 19.23g | N/A |
| Potassium | 285mg | 282mg | 0% |
| Sugar | 6.06g | 3.18g | N/A |
| Fiber | 1.2g | 1.2g | 0% |
| Vitamin E | 0.38mg | 0.41mg | 0% |
| Trans fat | 0.012g | 0.119g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0.001g | 0.002g | N/A |
| Omega-3 - ALA | 0.061g | 0.104g | N/A |
| Omega-3 - DPA | 0.003g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.002g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.003g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 0.717g | 1.665g | 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:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +323.6% |
| Contains more OtherOther | +40.4% |
~equal in
Protein
~10.52g
~equal in
Carbs
~20.43g
~equal in
Water
~56.51g
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
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Mono. FatMonounsaturated fat | +478.8% |
| Contains more Poly. FatPolyunsaturated fat | +131.9% |
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:
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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +81.3% |
| Contains more FructoseFructose | +70.7% |
| Contains more MaltoseMaltose | +38.3% |
| Contains more StarchStarch | +13.8% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g
