Chicken teriyaki subway vs. Veggie burger — In-Depth Nutrition Comparison
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What are the differences between chicken teriyaki subway and veggie burgers?
- Veggie burgers are richer than chicken teriyaki subway in vitamin B1, vitamin B12, manganese, folate, fiber, copper, selenium, iron, and phosphorus.
- Veggie burgers' daily need coverage for vitamin B1 is 198% more.
- The amount of sodium in chicken teriyaki subway is lower.
We used SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce and Veggie burgers or soyburgers, unprepared types in this article.
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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 less SodiumSodium | -46.4% |
| Contains more MagnesiumMagnesium | +143.5% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more IronIron | +58.6% |
| Contains more CopperCopper | +181.7% |
| Contains more ZincZinc | +96.9% |
| Contains more PhosphorusPhosphorus | +48.2% |
| Contains more ManganeseManganese | +237.2% |
| Contains more SeleniumSelenium | +46.8% |
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 AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +65.2% |
| Contains more Vitamin B3Vitamin B3 | +34.9% |
| Contains more Vitamin B5Vitamin B5 | +126.6% |
| Contains more Vitamin CVitamin C | +309.1% |
| Contains more Vitamin B1Vitamin B1 | +871.1% |
| Contains more Vitamin B2Vitamin B2 | +14.6% |
| Contains more Vitamin B12Vitamin B12 | +1727.3% |
| Contains more FolateFolate | +113.8% |
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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more CarbsCarbs | +58% |
| Contains more ProteinProtein | +43.9% |
| Contains more FatsFats | +165.8% |
| Contains more OtherOther | +41.6% |
~equal in
Water
~61.21g
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +176.9% |
| Contains more Poly. FatPolyunsaturated fat | +143.4% |
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:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +138.2% |
| Contains more SucroseSucrose | +27.4% |
| Contains more GlucoseGlucose | +757.7% |
| Contains more FructoseFructose | +1738.5% |
| Contains more MaltoseMaltose | +∞% |
| 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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| Lower in Cholesterol |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.273mg | 2.651mg | 198% |
| Vitamin B12 | 0.11µg | 2.01µg | 79% |
| Manganese | 0.282mg | 0.951mg | 29% |
| Folate | 58µg | 124µg | 17% |
| Fiber | 1.2g | 4.9g | 15% |
| Copper | 0.071mg | 0.2mg | 14% |
| Selenium | 15.4µg | 22.6µg | 13% |
| Iron | 1.52mg | 2.41mg | 11% |
| Sodium | 305mg | 569mg | 11% |
| Phosphorus | 139mg | 206mg | 10% |
| Protein | 10.91g | 15.7g | 10% |
| Vitamin B3 | 5.063mg | 3.753mg | 8% |
| Magnesium | 23mg | 56mg | 8% |
| Polyunsaturated fat | 0.831g | 2.023g | 8% |
| Vitamin B5 | 0.655mg | 0.289mg | 7% |
| Zinc | 0.64mg | 1.26mg | 6% |
| Fats | 2.37g | 6.3g | 6% |
| Cholesterol | 22mg | 5mg | 6% |
| Vitamin K | 4.2µg | 4% | |
| Choline | 19.4mg | 4% | |
| Saturated fat | 0.505g | 1.44g | 4% |
| Vitamin C | 1.1mg | 4.5mg | 4% |
| Starch | 13.77g | 5.78g | 3% |
| Monounsaturated fat | 0.642g | 1.778g | 3% |
| Carbs | 22.54g | 14.27g | 3% |
| Fructose | 2.39g | 0.13g | 3% |
| Vitamin B2 | 0.213mg | 0.244mg | 2% |
| Vitamin B6 | 0.282mg | 0.303mg | 2% |
| Calories | 155kcal | 177kcal | 1% |
| Vitamin E | 0.38mg | 0.23mg | 1% |
| Potassium | 285mg | 333mg | 1% |
| Calcium | 142mg | 136mg | 1% |
| Net carbs | 21.34g | 9.37g | N/A |
| Sugar | 6.06g | 1.07g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Trans fat | 0.012g | N/A | |
| Tryptophan | 0.162mg | 0% | |
| Threonine | 0.605mg | 0% | |
| Isoleucine | 0.78mg | 0% | |
| Leucine | 1.399mg | 0% | |
| Lysine | 1.004mg | 0% | |
| Methionine | 0.291mg | 0% | |
| Phenylalanine | 0.885mg | 0% | |
| Valine | 0.89mg | 0% | |
| Histidine | 0.465mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.061g | 0.081g | N/A |
| Omega-3 - DPA | 0.003g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.002g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.717g | N/A |
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 |
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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%
97%
Minerals Daily Need Coverage Score
40%
71%
Comparison summary
Which food is lower in Cholesterol?
Veggie burger is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 4.99g)
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 264mg)
Which food is lower in Saturated fat?
Chicken teriyaki subway is lower in Saturated fat (difference - 0.935g)
Which food is lower in glycemic index?
Chicken teriyaki subway is lower in glycemic index (difference - 59)
Which food is cheaper?
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The foods are relatively equal in price ($)