Chicken teriyaki subway vs. Submarine sandwich — In-Depth Nutrition Comparison

Compare

The main differences between chicken teriyaki subway and submarine sandwich

Chicken teriyaki subway has more vitamin B6; however, submarine sandwich has more fats, 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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chicken teriyaki subway

Submarine sandwich

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%

~equal in Potassium ~282mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chicken teriyaki subway

Submarine sandwich

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 DVitamin D	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+13.8%

~equal in Vitamin E ~0.41mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.505g	3.554g	14%
Fats	2.37g	10.04g	12%
Sodium	305mg	575mg	12%
Selenium	15.4µg	19.9µg	8%
Monounsaturated fat	0.642g	3.716g	8%
Vitamin C	1.1mg	7.5mg	7%
Polyunsaturated fat	0.831g	1.927g	7%
Vitamin B1	0.273mg	0.343mg	6%
Vitamin B6	0.282mg	0.203mg	6%
Omega-6 (Linoleic acid)	0.717g	1.665g	6%
Vitamin B3	5.063mg	4.323mg	5%
Vitamin B12	0.11µg	0.22µg	5%
Choline		29.1mg	5%
Iron	1.52mg	1.81mg	4%
Zinc	0.64mg	1.05mg	4%
Phosphorus	139mg	112mg	4%
Vitamin B2	0.213mg	0.267mg	4%
Vitamin K		4.5µg	4%
Calories	155kcal	213kcal	3%
Calcium	142mg	171mg	3%
Manganese	0.282mg	0.354mg	3%
Omega-3 (ALA)	0.061g	0.104g	3%
Cholesterol	22mg	27mg	2%
Vitamin A	3µg	22µg	2%
Vitamin B5	0.655mg	0.555mg	2%
Folate	58µg	66µg	2%
Protein	10.91g	10.52g	1%
Carbs	22.54g	20.43g	1%
Vitamin D*		7 IU	1%
Vitamin D		0.2µg	1%
Magnesium	23mg	20mg	1%
Copper	0.071mg	0.084mg	1%
Starch	13.77g	15.67g	1%
Fructose	2.39g	1.4g	1%
Protein per 100 calories	7g	4.9g	N/A
Calories per 10 g protein	142kcal	202kcal	N/A
Weight per 100 calories	65g	47g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.6	N/A
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 (DPA)	0.003g	0.005g	N/A
Omega-3 (Eicosatrienoic acid)	0g	0.004g	N/A
Omega-6 (Gamma-linolenic acid)	0.002g	0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.005g	0.013g	N/A
Omega-6 (Eicosadienoic acid)	0.003g	0.048g	N/A