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Chinook salmon vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between chinook salmon and submarine sandwich

  • Chinook salmon has more vitamin B12, selenium, phosphorus, vitamin B3, magnesium, and vitamin B6; however, submarine sandwich has more vitamin B1 and manganese.
  • Daily need coverage for vitamin B12 for chinook salmon is 110% higher.
  • Submarine sandwich has 6 times less magnesium than chinook salmon. Chinook salmon has 122mg of magnesium, while submarine sandwich has 20mg.
  • Submarine sandwich is lower in cholesterol.

Food types used in this article are Fish, salmon, chinook, cooked, dry heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Chinook salmon vs Submarine sandwich infographic
Infographic link

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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +510%
Contains more PotassiumPotassium +79.1%
Contains more PhosphorusPhosphorus +231.3%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +135.2%
Contains more CalciumCalcium +510.7%
Contains more IronIron +98.9%
Contains more CopperCopper +58.5%
Contains more ZincZinc +87.5%
Contains more ManganeseManganese +1763.2%

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.
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin AVitamin A +577.3%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B6Vitamin B6 +127.6%
Contains more Vitamin B12Vitamin B12 +1204.5%
Contains more Vitamin CVitamin C +82.9%
Contains more Vitamin B1Vitamin B1 +679.5%
Contains more Vitamin B2Vitamin B2 +73.4%
Contains more FolateFolate +88.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more ProteinProtein +144.5%
Contains more FatsFats +33.3%
Contains more WaterWater +16.1%
Contains more CarbsCarbs +∞%
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
39% 40% 21%
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 -9.6%
Contains more Mono. FatMonounsaturated fat +54.5%
Contains more Poly. FatPolyunsaturated fat +38.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Submarine sandwich
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Submarine sandwich DV% diff.
Vitamin B12 2.87µg 0.22µg 110%
Selenium 46.8µg 19.9µg 49%
Phosphorus 371mg 112mg 37%
Vitamin B3 10.045mg 4.323mg 36%
Protein 25.72g 10.52g 30%
Vitamin B1 0.044mg 0.343mg 25%
Magnesium 122mg 20mg 24%
Sodium 60mg 575mg 22%
Vitamin B6 0.462mg 0.203mg 20%
Cholesterol 85mg 27mg 19%
Manganese 0.019mg 0.354mg 15%
Calcium 28mg 171mg 14%
Vitamin A 149µg 22µg 14%
Iron 0.91mg 1.81mg 11%
Vitamin B2 0.154mg 0.267mg 9%
Folate 35µg 66µg 8%
Potassium 505mg 282mg 7%
Carbs 0g 20.43g 7%
Vitamin B5 0.865mg 0.555mg 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Fiber 0g 1.2g 5%
Monounsaturated fat 5.742g 3.716g 5%
Polyunsaturated fat 2.662g 1.927g 5%
Fats 13.38g 10.04g 5%
Zinc 0.56mg 1.05mg 4%
Vitamin C 4.1mg 7.5mg 4%
Vitamin K 4.5µg 4%
Copper 0.053mg 0.084mg 3%
Vitamin E 0.41mg 3%
Saturated fat 3.214g 3.554g 2%
Fructose 1.4g 2%
Calories 231kcal 213kcal 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 0g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.288mg 0.1mg 0%
Threonine 1.127mg 0.331mg 0%
Isoleucine 1.185mg 0.431mg 0%
Leucine 2.09mg 0.752mg 0%
Lysine 2.362mg 0.491mg 0%
Methionine 0.761mg 0.21mg 0%
Phenylalanine 1.004mg 0.431mg 0%
Valine 1.325mg 0.501mg 0%
Histidine 0.757mg 0.301mg 0%
Omega-3 - EPA 1.01g 0.001g N/A
Omega-3 - DHA 0.727g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.296g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
65%
Chinook salmon
35%
Submarine sandwich
Minerals Daily Need Coverage Score
63%
Chinook salmon
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 58mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 515mg)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 0.34g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.