Chicken teriyaki subway vs. Veggie burger — In-Depth Nutrition Comparison
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What are the differences between Chicken teriyaki subway and Veggie burger?
- Veggie burger is richer than Chicken teriyaki subway in Vitamin B1, Vitamin B12, Manganese, Folate, Fiber, Copper, Selenium, Iron, and Phosphorus.
- Veggie burger's 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.
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
less
Sodium
-46.4%
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Iron
+58.6%
Contains
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Magnesium
+143.5%
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Phosphorus
+48.2%
Contains
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Potassium
+16.8%
Contains
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Zinc
+96.9%
Contains
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Copper
+181.7%
Contains
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Manganese
+237.2%
Contains
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Selenium
+46.8%
Equal in Calcium - 136
Contains
less
Sodium
-46.4%
Contains
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Iron
+58.6%
Contains
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Magnesium
+143.5%
Contains
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Phosphorus
+48.2%
Contains
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Potassium
+16.8%
Contains
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Zinc
+96.9%
Contains
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Copper
+181.7%
Contains
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Manganese
+237.2%
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Selenium
+46.8%
Equal in Calcium - 136
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
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Vitamin A
+250%
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Vitamin E
+65.2%
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Vitamin B3
+34.9%
Contains
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Vitamin B5
+126.6%
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Vitamin C
+309.1%
Contains
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Vitamin B1
+871.1%
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Vitamin B2
+14.6%
Contains
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Folate
+113.8%
Contains
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Vitamin B12
+1727.3%
Equal in Vitamin B6 - 0.303
Contains
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Vitamin A
+250%
Contains
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Vitamin E
+65.2%
Contains
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Vitamin B3
+34.9%
Contains
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Vitamin B5
+126.6%
Contains
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Vitamin C
+309.1%
Contains
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Vitamin B1
+871.1%
Contains
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Vitamin B2
+14.6%
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Folate
+113.8%
Contains
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Vitamin B12
+1727.3%
Equal in Vitamin B6 - 0.303
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+58%
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Protein
+43.9%
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Fats
+165.8%
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Other
+41.6%
Equal in Water - 61.21
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
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Carbs
+58%
Contains
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Protein
+43.9%
Contains
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Fats
+165.8%
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Other
+41.6%
Equal in Water - 61.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-64.9%
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Monounsaturated Fat
+176.9%
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Polyunsaturated fat
+143.4%
Saturated Fat:
0.505 g
Monounsaturated Fat:
0.642 g
Polyunsaturated fat:
0.831 g
Saturated Fat:
1.44 g
Monounsaturated Fat:
1.778 g
Polyunsaturated fat:
2.023 g
Contains
less
Saturated Fat
-64.9%
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Monounsaturated Fat
+176.9%
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Polyunsaturated fat
+143.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+138.2%
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Sucrose
+27.4%
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Glucose
+757.7%
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Fructose
+1738.5%
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Maltose
+∞%
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Lactose
+∞%
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
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Starch
+138.2%
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Sucrose
+27.4%
Contains
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Glucose
+757.7%
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Fructose
+1738.5%
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Maltose
+∞%
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Lactose
+∞%
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 Sugar |
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| Lower in Cholesterol |
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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 | |
|
Opinion |
| Net carbs | 21.34g | 9.37g |
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| Protein | 10.91g | 15.7g |
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| Fats | 2.37g | 6.3g |
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| Carbs | 22.54g | 14.27g |
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| Calories | 155kcal | 177kcal |
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| Starch | 13.77g | 5.78g |
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| Fructose | 2.39g | 0.13g |
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| Sugar | 6.06g | 1.07g |
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| Fiber | 1.2g | 4.9g |
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| Calcium | 142mg | 136mg |
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| Iron | 1.52mg | 2.41mg |
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| Magnesium | 23mg | 56mg |
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| Phosphorus | 139mg | 206mg |
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| Potassium | 285mg | 333mg |
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| Sodium | 305mg | 569mg |
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| Zinc | 0.64mg | 1.26mg |
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| Copper | 0.071mg | 0.2mg |
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| Manganese | 0.282mg | 0.951mg |
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| Selenium | 15.4µg | 22.6µg |
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| Vitamin A | 56IU | 16IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.38mg | 0.23mg |
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| Vitamin C | 1.1mg | 4.5mg |
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| Vitamin B1 | 0.273mg | 2.651mg |
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| Vitamin B2 | 0.213mg | 0.244mg |
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| Vitamin B3 | 5.063mg | 3.753mg |
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| Vitamin B5 | 0.655mg | 0.289mg |
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| Vitamin B6 | 0.282mg | 0.303mg |
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| Folate | 58µg | 124µg |
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| Vitamin B12 | 0.11µg | 2.01µg |
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| Vitamin K | 4.2µg |
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| Tryptophan | 0.162mg |
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| Threonine | 0.605mg |
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| Isoleucine | 0.78mg |
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| Leucine | 1.399mg |
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| Lysine | 1.004mg |
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| Methionine | 0.291mg |
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| Phenylalanine | 0.885mg |
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| Valine | 0.89mg |
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| Histidine | 0.465mg |
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| Cholesterol | 22mg | 5mg |
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| Trans Fat | 0.012g |
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| Saturated Fat | 0.505g | 1.44g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.003g | 0g |
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| Monounsaturated Fat | 0.642g | 1.778g |
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| Polyunsaturated fat | 0.831g | 2.023g |
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| Omega-6 - Eicosadienoic acid | 0.003g | 0g |
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| Omega-6 - Linoleic acid | 0.717g |
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| Omega-6 - Gamma-linoleic acid | 0.002g | 0g |
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| Omega-3 - ALA | 0.061g | 0.081g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
32%
104%
Minerals Daily Need Coverage Score
40%
71%
Comparison summary
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 4.99g)
Which food is lower in Cholesterol?
Veggie burger is lower in Cholesterol (difference - 17mg)
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?
?
The foods are relatively equal in price ($)