Club sandwich vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
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.
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.
Contains
more
Magnesium
+60%
Contains
more
Phosphorus
+92%
Contains
more
Zinc
+27.6%
Contains
more
Selenium
+24.6%
Contains
more
Calcium
+80%
Contains
more
Iron
+32.1%
Contains
more
Potassium
+24.8%
Equal in Sodium - 575
Equal in Copper - 0.084
Contains
more
Magnesium
+60%
Contains
more
Phosphorus
+92%
Contains
more
Zinc
+27.6%
Contains
more
Selenium
+24.6%
Contains
more
Calcium
+80%
Contains
more
Iron
+32.1%
Contains
more
Potassium
+24.8%
Equal in Sodium - 575
Equal in Copper - 0.084
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 A
+111.2%
Contains
more
Vitamin E
+48.8%
Contains
more
Vitamin B3
+29%
Contains
more
Vitamin B5
+48.8%
Contains
more
Vitamin B6
+45.8%
Contains
more
Vitamin B12
+113.6%
Contains
more
Vitamin K
+93.3%
Contains
more
Vitamin D
+100%
Contains
more
Vitamin C
+70.5%
Contains
more
Vitamin B1
+99.4%
Contains
more
Vitamin B2
+43.5%
Contains
more
Folate
+112.9%
Contains
more
Vitamin A
+111.2%
Contains
more
Vitamin E
+48.8%
Contains
more
Vitamin B3
+29%
Contains
more
Vitamin B5
+48.8%
Contains
more
Vitamin B6
+45.8%
Contains
more
Vitamin B12
+113.6%
Contains
more
Vitamin K
+93.3%
Contains
more
Vitamin D
+100%
Contains
more
Vitamin C
+70.5%
Contains
more
Vitamin B1
+99.4%
Contains
more
Vitamin B2
+43.5%
Contains
more
Folate
+112.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+63.4%
Contains
more
Fats
+24.7%
Equal in Carbs - 20.43
Equal in Water - 56.51
Equal in Other - 2.5
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
Protein
+63.4%
Contains
more
Fats
+24.7%
Equal in Carbs - 20.43
Equal in Water - 56.51
Equal in Other - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-12.5%
Contains
more
Monounsaturated Fat
+26%
Equal in Polyunsaturated fat - 1.927
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
less
Saturated Fat
-12.5%
Contains
more
Monounsaturated Fat
+26%
Equal in Polyunsaturated fat - 1.927
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 18.67g | 19.23g |
|
| Protein | 17.19g | 10.52g |
|
| Fats | 8.05g | 10.04g |
|
| Carbs | 19.87g | 20.43g |
|
| Calories | 220kcal | 213kcal |
|
| Starch | 15.67g |
|
|
| Fructose | 1.4g |
|
|
| Sugar | 4.68g | 3.18g |
|
| Fiber | 1.2g | 1.2g | |
| Calcium | 95mg | 171mg |
|
| Iron | 1.37mg | 1.81mg |
|
| Magnesium | 32mg | 20mg |
|
| Phosphorus | 215mg | 112mg |
|
| Potassium | 226mg | 282mg |
|
| Sodium | 630mg | 575mg |
|
| Zinc | 1.34mg | 1.05mg |
|
| Copper | 0.089mg | 0.084mg |
|
| Manganese | 0.354mg |
|
|
| Selenium | 24.8µg | 19.9µg |
|
| Vitamin A | 359IU | 170IU |
|
| Vitamin A RAE | 35µg | 22µg |
|
| Vitamin E | 0.61mg | 0.41mg |
|
| Vitamin D | 5IU | 7IU |
|
| Vitamin D | 0.1µg | 0.2µg |
|
| Vitamin C | 4.4mg | 7.5mg |
|
| Vitamin B1 | 0.172mg | 0.343mg |
|
| Vitamin B2 | 0.186mg | 0.267mg |
|
| Vitamin B3 | 5.575mg | 4.323mg |
|
| Vitamin B5 | 0.826mg | 0.555mg |
|
| Vitamin B6 | 0.296mg | 0.203mg |
|
| Folate | 31µg | 66µg |
|
| Vitamin B12 | 0.47µg | 0.22µg |
|
| Vitamin K | 8.7µg | 4.5µg |
|
| Tryptophan | 0.1mg |
|
|
| Threonine | 0.331mg |
|
|
| Isoleucine | 0.431mg |
|
|
| Leucine | 0.752mg |
|
|
| Lysine | 0.491mg |
|
|
| Methionine | 0.21mg |
|
|
| Phenylalanine | 0.431mg |
|
|
| Valine | 0.501mg |
|
|
| Histidine | 0.301mg |
|
|
| Cholesterol | 46mg | 27mg |
|
| Trans Fat | 0.071g | 0.119g |
|
| Saturated Fat | 3.109g | 3.554g |
|
| Omega-3 - DHA | 0.007g | 0.002g |
|
| Omega-3 - EPA | 0.004g | 0.001g |
|
| Omega-3 - DPA | 0.004g | 0.005g |
|
| Monounsaturated Fat | 2.949g | 3.716g |
|
| Polyunsaturated fat | 1.88g | 1.927g |
|
| Omega-6 - Eicosadienoic acid | 0.048g |
|
|
| Omega-6 - Linoleic acid | 1.665g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.003g |
|
|
| Omega-3 - ALA | 0.104g |
|
|
| Omega-3 - Eicosatrienoic acid | 0.004g |
|
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
39%
37%
Minerals Daily Need Coverage Score
50%
49%
Comparison summary
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 Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Club sandwich is lower in Saturated Fat (difference - 0.445g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.