Club sandwich vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on differences between Club sandwich and Submarine sandwich
- Club sandwich has more Phosphorus, Vitamin B12, Selenium, Vitamin B3, and Vitamin B6, however, Submarine sandwich is higher in Vitamin B1, Folate, Calcium, and Vitamin B2.
- Club sandwich covers your daily Phosphorus needs 15% more than Submarine sandwich.
- Submarine sandwich contains 2 times less Vitamin B12 than Club sandwich. Club sandwich contains 0.47µg of Vitamin B12, while Submarine sandwich contains 0.22µg.
- Submarine sandwich has less Cholesterol.
Food varieties used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 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 MagnesiumMagnesium | +60% |
| Contains more ZincZinc | +27.6% |
| Contains more PhosphorusPhosphorus | +92% |
| Contains more SeleniumSelenium | +24.6% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more IronIron | +32.1% |
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 | +111.2% |
| Contains more Vitamin EVitamin E | +48.8% |
| Contains more Vitamin B3Vitamin B3 | +29% |
| Contains more Vitamin B5Vitamin B5 | +48.8% |
| Contains more Vitamin B6Vitamin B6 | +45.8% |
| Contains more Vitamin B12Vitamin B12 | +113.6% |
| Contains more Vitamin KVitamin K | +93.3% |
| Contains more CholineCholine | +64.3% |
| Contains more Vitamin CVitamin C | +70.5% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +99.4% |
| Contains more Vitamin B2Vitamin B2 | +43.5% |
| Contains more FolateFolate | +112.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +63.4% |
| Contains more FatsFats | +24.7% |
~equal in
Carbs
~20.43g
~equal in
Water
~56.51g
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.109 g
Monounsaturated Fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 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 | -12.5% |
| Contains more Mono. FatMonounsaturated Fat | +26% |
~equal in
Polyunsaturated fat
~1.927g
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 220kcal | 213kcal |
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| Protein | 17.19g | 10.52g |
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| Fats | 8.05g | 10.04g |
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| Vitamin C | 4.4mg | 7.5mg |
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| Net carbs | 18.67g | 19.23g |
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| Carbs | 19.87g | 20.43g |
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| Cholesterol | 46mg | 27mg |
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| Vitamin D | 5IU | 7IU |
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| Magnesium | 32mg | 20mg |
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| Calcium | 95mg | 171mg |
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| Potassium | 226mg | 282mg |
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| Iron | 1.37mg | 1.81mg |
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| Sugar | 4.68g | 3.18g |
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| Fiber | 1.2g | 1.2g | |
| Copper | 0.089mg | 0.084mg |
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| Zinc | 1.34mg | 1.05mg |
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| Starch | 15.67g |
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| Phosphorus | 215mg | 112mg |
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| Sodium | 630mg | 575mg |
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| Vitamin A | 359IU | 170IU |
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| Vitamin A | 35µg | 22µg |
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| Vitamin E | 0.61mg | 0.41mg |
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| Vitamin D | 0.1µg | 0.2µg |
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| Manganese | 0.354mg |
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| Selenium | 24.8µg | 19.9µg |
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| Vitamin B1 | 0.172mg | 0.343mg |
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| Vitamin B2 | 0.186mg | 0.267mg |
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| Vitamin B3 | 5.575mg | 4.323mg |
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| Vitamin B5 | 0.826mg | 0.555mg |
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| Vitamin B6 | 0.296mg | 0.203mg |
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| Vitamin B12 | 0.47µg | 0.22µg |
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| Vitamin K | 8.7µg | 4.5µg |
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| Folate | 31µg | 66µg |
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| Trans Fat | 0.071g | 0.119g |
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| Choline | 47.8mg | 29.1mg |
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| Saturated Fat | 3.109g | 3.554g |
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| Monounsaturated Fat | 2.949g | 3.716g |
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| Polyunsaturated fat | 1.88g | 1.927g |
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| Tryptophan | 0.1mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.431mg |
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| Leucine | 0.752mg |
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| Lysine | 0.491mg |
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| Methionine | 0.21mg |
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| Phenylalanine | 0.431mg |
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| Valine | 0.501mg |
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| Histidine | 0.301mg |
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| Fructose | 1.4g |
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| Omega-3 - EPA | 0.004g | 0.001g |
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| Omega-3 - DHA | 0.007g | 0.002g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - DPA | 0.004g | 0.005g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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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 | Equal | |
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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
38%
36%
Minerals Daily Need Coverage Score
50%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Club sandwich is lower in Saturated Fat (difference - 0.445g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.