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Egg McMUFFIN vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between egg McMUFFIN and submarine sandwich

  • Egg McMUFFIN has more phosphorus, vitamin B2, iron, and vitamin B5, while submarine sandwich has more vitamin B3, vitamin C, vitamin B1, and manganese.
  • Egg McMUFFIN's daily need coverage for cholesterol is 46% higher.
  • Submarine sandwich contains 2 times less phosphorus than egg McMUFFIN. Egg McMUFFIN contains 200mg of phosphorus, while submarine sandwich contains 112mg.
  • The amount of cholesterol in submarine sandwich is lower.

The food types used in this comparison are McDONALD'S, Egg McMUFFIN and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Egg McMUFFIN vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 58% 15% 86% 28% 35% 86% 80% 31% 0%
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 CalciumCalcium +12.3%
Contains more IronIron +27.1%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +78.6%
Contains more PotassiumPotassium +63%
Contains more ManganeseManganese +50.6%
~equal in Magnesium ~20mg
~equal in Copper ~0.084mg
~equal in Sodium ~575mg

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 4% 0% 12% 0% 66% 85% 58% 50% 33% 0% 0% 59% 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 EVitamin E +43.9%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more FolateFolate +19.7%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B6Vitamin B6 +40%

All nutrients comparison - raw data values

Nutrient Egg McMUFFIN Submarine sandwich DV% diff.
Cholesterol 165mg 27mg 46%
Selenium 19.9µg 36%
Phosphorus 200mg 112mg 13%
Vitamin B12 0.22µg 9%
Vitamin B3 3.102mg 4.323mg 8%
Vitamin B2 0.368mg 0.267mg 8%
Vitamin B1 0.262mg 0.343mg 7%
Vitamin C 1.2mg 7.5mg 7%
Protein 13.64g 10.52g 6%
Vitamin B5 0.836mg 0.555mg 6%
Starch 15.67g 6%
Iron 2.3mg 1.81mg 6%
Manganese 0.235mg 0.354mg 5%
Choline 29.1mg 5%
Vitamin B6 0.145mg 0.203mg 4%
Vitamin K 4.5µg 4%
Potassium 173mg 282mg 3%
Folate 79µg 66µg 3%
Zinc 1.29mg 1.05mg 2%
Calcium 192mg 171mg 2%
Sodium 617mg 575mg 2%
Vitamin A 22µg 2%
Monounsaturated fat 2.721g 3.716g 2%
Polyunsaturated fat 1.735g 1.927g 1%
Fructose 0.43g 1.4g 1%
Calories 228kcal 213kcal 1%
Vitamin D 0.2µg 1%
Fats 9.66g 10.04g 1%
Vitamin D 7IU 1%
Vitamin E 0.59mg 0.41mg 1%
Carbs 21.67g 20.43g 0%
Net carbs 20.57g 19.23g N/A
Magnesium 20mg 20mg 0%
Sugar 2.13g 3.18g N/A
Fiber 1.1g 1.2g 0%
Copper 0.084mg 0.084mg 0%
Trans fat 0.109g 0.119g N/A
Saturated fat 3.592g 3.554g 0%
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.002g 0.001g N/A
Omega-3 - DHA 0.021g 0.002g N/A
Omega-3 - ALA 0.114g 0.104g N/A
Omega-3 - DPA 0.006g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.012g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.048g N/A
Omega-6 - Linoleic acid 1.416g 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 10% 22% 53% 2%
Protein: 13.64 g
Fats: 9.66 g
Carbs: 21.67 g
Water: 52.58 g
Other: 2.45 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 +29.7%
~equal in Fats ~10.04g
~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
45% 34% 22%
Saturated fat: Sat. Fat 3.592 g
Monounsaturated fat: Mono. Fat 2.721 g
Polyunsaturated fat: Poly. Fat 1.735 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 more Mono. FatMonounsaturated fat +36.6%
Contains more Poly. FatPolyunsaturated fat +11.1%
~equal in Saturated fat ~3.554g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 19% 20% 15% 27%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.4 g
Fructose: 0.43 g
Lactose: 0.33 g
Maltose: 0.57 g
Galactose: 0 g
83% 7% 7% 2%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +312.5%
Contains more MaltoseMaltose +21.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +207.5%
Contains more FructoseFructose +225.6%
~equal in Galactose ~0g

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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. Egg McMUFFIN - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173307/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.