Clam vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between clam and submarine sandwich
- Clam has more vitamin B12, selenium, copper, phosphorus, manganese, vitamin C, and zinc; however, submarine sandwich is higher in vitamin B1.
- Clam covers your daily need for vitamin B12, 4111% more than submarine sandwich.
- Clam has 8 times more copper than submarine sandwich. While clam has 0.688mg of copper, submarine sandwich has only 0.084mg.
- Submarine sandwich has less sodium.
These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 more PotassiumPotassium | +122.7% |
| Contains more IronIron | +55.2% |
| Contains more CopperCopper | +719% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +201.8% |
| Contains more ManganeseManganese | +182.5% |
| Contains more SeleniumSelenium | +221.6% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +85.9% |
| Contains less SodiumSodium | -52.2% |
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.
| Contains more Vitamin CVitamin C | +194.7% |
| Contains more Vitamin AVitamin A | +677.3% |
| Contains more Vitamin B2Vitamin B2 | +59.6% |
| Contains more Vitamin B5Vitamin B5 | +22.5% |
| Contains more Vitamin B12Vitamin B12 | +44850% |
| Contains more Vitamin B1Vitamin B1 | +128.7% |
| Contains more Vitamin B3Vitamin B3 | +28.9% |
| Contains more Vitamin B6Vitamin B6 | +84.5% |
| Contains more FolateFolate | +127.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0.22µg | 4111% |
| Selenium | 64µg | 19.9µg | 80% |
| Copper | 0.688mg | 0.084mg | 67% |
| Phosphorus | 338mg | 112mg | 32% |
| Protein | 25.55g | 10.52g | 30% |
| Manganese | 1mg | 0.354mg | 28% |
| Sodium | 1202mg | 575mg | 27% |
| Vitamin A | 171µg | 22µg | 17% |
| Vitamin C | 22.1mg | 7.5mg | 16% |
| Vitamin B1 | 0.15mg | 0.343mg | 16% |
| Zinc | 2.73mg | 1.05mg | 15% |
| Saturated fat | 0.188g | 3.554g | 15% |
| Iron | 2.81mg | 1.81mg | 13% |
| Cholesterol | 67mg | 27mg | 13% |
| Vitamin B2 | 0.426mg | 0.267mg | 12% |
| Fats | 1.95g | 10.04g | 12% |
| Potassium | 628mg | 282mg | 10% |
| Folate | 29µg | 66µg | 9% |
| Monounsaturated fat | 0.172g | 3.716g | 9% |
| Polyunsaturated fat | 0.552g | 1.927g | 9% |
| Calcium | 92mg | 171mg | 8% |
| Vitamin B6 | 0.11mg | 0.203mg | 7% |
| Starch | 15.67g | 6% | |
| Vitamin B3 | 3.354mg | 4.323mg | 6% |
| Choline | 29.1mg | 5% | |
| Carbs | 5.13g | 20.43g | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 148kcal | 213kcal | 3% |
| Vitamin B5 | 0.68mg | 0.555mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 5.13g | 19.23g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.286mg | 0.1mg | 0% |
| Threonine | 1.099mg | 0.331mg | 0% |
| Isoleucine | 1.112mg | 0.431mg | 0% |
| Leucine | 1.798mg | 0.752mg | 0% |
| Lysine | 1.909mg | 0.491mg | 0% |
| Methionine | 0.576mg | 0.21mg | 0% |
| Phenylalanine | 0.915mg | 0.431mg | 0% |
| Valine | 1.116mg | 0.501mg | 0% |
| Histidine | 0.49mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.138g | 0.001g | N/A |
| Omega-3 - DHA | 0.146g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.104g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +142.9% |
| Contains more WaterWater | +12.6% |
| Contains more OtherOther | +49.2% |
| Contains more FatsFats | +414.9% |
| Contains more CarbsCarbs | +298.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
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 | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +2060.5% |
| Contains more Poly. FatPolyunsaturated fat | +249.1% |
