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Chicken teriyaki subway vs. Tikka Masala — In-Depth Nutrition Comparison

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The main differences between chicken teriyaki subway and tikka Masala

  • Chicken teriyaki subway has more vitamin B6, vitamin B3, phosphorus, vitamin B2, folate, and vitamin B1; however, tikka Masala has more fiber.
  • Daily need coverage for fiber for tikka Masala is 19% higher.
  • Tikka Masala has 7 times less vitamin B6 than chicken teriyaki subway. Chicken teriyaki subway has 0.282mg of vitamin B6, while tikka Masala has 0.04mg.
  • Chicken teriyaki subway is lower in saturated fat.

Food types used in this article are SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce and KASHI Pizza, Tikka Masala, single serve, frozen, unprepared.

Infographic

Chicken teriyaki subway vs Tikka Masala 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 25% 57% 24% 17% 60% 40% 37% 84%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 29% 21% 53% 0% 14% 33% 32% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +46.4%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +80.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -19%
~equal in Iron ~1.4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 7.6% 0% 68% 49% 95% 39% 65% 14% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 50% 23% 47% 0% 9.2% 25% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +113%
Contains more Vitamin B3Vitamin B3 +102.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +605%
Contains more FolateFolate +132%
Contains more Vitamin B12Vitamin B12 +81.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chicken teriyaki subway Tikka Masala DV% diff.
Selenium 15.4µg 28%
Fiber 1.2g 6g 19%
Vitamin B6 0.282mg 0.04mg 19%
Vitamin B3 5.063mg 2.5mg 16%
Vitamin B5 0.655mg 13%
Manganese 0.282mg 12%
Vitamin B2 0.213mg 0.1mg 9%
Phosphorus 139mg 77mg 9%
Copper 0.071mg 8%
Folate 58µg 25µg 8%
Saturated fat 0.505g 2.1g 7%
Starch 13.77g 6%
Vitamin B1 0.273mg 0.2mg 6%
Fats 2.37g 5.9g 5%
Calcium 142mg 97mg 5%
Magnesium 23mg 5%
Cholesterol 22mg 8mg 5%
Vitamin B12 0.11µg 0.2µg 4%
Sodium 305mg 247mg 3%
Vitamin E 0.38mg 3%
Fructose 2.39g 3%
Monounsaturated fat 0.642g 1.5g 2%
Calories 155kcal 191kcal 2%
Iron 1.52mg 1.4mg 2%
Carbs 22.54g 29.5g 2%
Protein 10.91g 10.2g 1%
Vitamin C 1.1mg 0mg 1%
Polyunsaturated fat 0.831g 1g 1%
Potassium 285mg 236mg 1%
Zinc 0.64mg 0.5mg 1%
Net carbs 21.34g 23.5g N/A
Sugar 6.06g 4g N/A
Vitamin A 3µg 0%
Trans fat 0.012g 0g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 23% 62% 2%
Protein: 10.91 g
Fats: 2.37 g
Carbs: 22.54 g
Water: 62.4 g
Other: 1.78 g
10% 6% 30% 49% 5%
Protein: 10.2 g
Fats: 5.9 g
Carbs: 29.5 g
Water: 49 g
Other: 5.4 g
Contains more WaterWater +27.3%
Contains more FatsFats +148.9%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +203.4%
~equal in Protein ~10.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.642 g
Polyunsaturated fat: Poly. Fat 0.831 g
46% 33% 22%
Saturated fat: Sat. Fat 2.1 g
Monounsaturated fat: Mono. Fat 1.5 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -76%
Contains more Mono. FatMonounsaturated fat +133.6%
Contains more Poly. FatPolyunsaturated fat +20.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken teriyaki subway - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.