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 from 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.
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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 | +203.6% |
| 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% |
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
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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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 | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 155kcal | 213kcal |
|
| Protein | 10.91g | 10.52g |
|
| Fats | 2.37g | 10.04g |
|
| Vitamin C | 1.1mg | 7.5mg |
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| Net carbs | 21.34g | 19.23g |
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| Carbs | 22.54g | 20.43g |
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| Cholesterol | 22mg | 27mg |
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| Vitamin D | 7IU |
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| Magnesium | 23mg | 20mg |
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| Calcium | 142mg | 171mg |
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| Potassium | 285mg | 282mg |
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| Iron | 1.52mg | 1.81mg |
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| Sugar | 6.06g | 3.18g |
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| Fiber | 1.2g | 1.2g | |
| Copper | 0.071mg | 0.084mg |
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| Zinc | 0.64mg | 1.05mg |
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| Starch | 13.77g | 15.67g |
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| Phosphorus | 139mg | 112mg |
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| Sodium | 305mg | 575mg |
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| Vitamin A | 56IU | 170IU |
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| Vitamin A | 3µg | 22µg |
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| Vitamin E | 0.38mg | 0.41mg |
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| Vitamin D | 0.2µg |
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| Manganese | 0.282mg | 0.354mg |
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| Selenium | 15.4µg | 19.9µg |
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| Vitamin B1 | 0.273mg | 0.343mg |
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| Vitamin B2 | 0.213mg | 0.267mg |
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| Vitamin B3 | 5.063mg | 4.323mg |
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| Vitamin B5 | 0.655mg | 0.555mg |
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| Vitamin B6 | 0.282mg | 0.203mg |
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| Vitamin B12 | 0.11µg | 0.22µg |
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| Vitamin K | 4.5µg |
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| Folate | 58µg | 66µg |
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| Trans Fat | 0.012g | 0.119g |
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| Choline | 29.1mg |
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| Saturated Fat | 0.505g | 3.554g |
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| Monounsaturated Fat | 0.642g | 3.716g |
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| Polyunsaturated fat | 0.831g | 1.927g |
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| Tryptophan | 0.1mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.431mg |
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| Leucine | 0.752mg |
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| Lysine | 0.491mg |
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| Methionine | 0.21mg |
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| Phenylalanine | 0.431mg |
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| Valine | 0.501mg |
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| Histidine | 0.301mg |
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| Fructose | 2.39g | 1.4g |
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| Omega-3 - EPA | 0.001g | 0.001g | |
| Omega-3 - DHA | 0.001g | 0.002g |
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| Omega-3 - ALA | 0.061g | 0.104g |
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| Omega-3 - DPA | 0.003g | 0.005g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.002g | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.003g | 0.048g |
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| Omega-6 - Linoleic acid | 0.717g | 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 | Equal | |
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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
30%
36%
Minerals Daily Need Coverage Score
40%
49%
Comparison summary
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 2.88g)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Chicken teriyaki subway is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 270mg)
Which food is lower in Saturated Fat?
Chicken teriyaki subway is lower in Saturated Fat (difference - 3.049g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)