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Fast food vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between Fast food and Submarine sandwich

  • Fast food has more Vitamin B12, Iron, Zinc, Vitamin B3, and Vitamin B2, while Submarine sandwich has more Calcium, and Vitamin C.
  • Fast food's daily need coverage for Vitamin B12 is 28% higher.
  • Submarine sandwich contains 2 times less Zinc than Fast food. Fast food contains 2.52mg of Zinc, while Submarine sandwich contains 1.05mg.
  • The amount of Saturated Fat in Submarine sandwich is lower.

The food types used in this comparison are Fast foods, hamburger; single, regular patty; plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Fast food 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.
Contains more Iron +69.1%
Contains more Magnesium +35%
Contains more Phosphorus +19.6%
Contains less Sodium -42.4%
Contains more Zinc +140%
Contains more Copper +44%
Contains more Calcium +175.8%
Contains more Potassium +43.1%
Equal in Manganese - 0.354
Equal in Selenium - 19.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Iron +69.1%
Contains more Magnesium +35%
Contains more Phosphorus +19.6%
Contains less Sodium -42.4%
Contains more Zinc +140%
Contains more Copper +44%
Contains more Calcium +175.8%
Contains more Potassium +43.1%
Equal in Manganese - 0.354
Equal in Selenium - 19.9

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 B2 +36%
Contains more Vitamin B3 +29.9%
Contains more Folate +21.2%
Contains more Vitamin B12 +304.5%
Contains more Choline +18.2%
Contains more Vitamin A +233.3%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Equal in Vitamin E - 0.41
Equal in Vitamin B1 - 0.343
Equal in Vitamin B5 - 0.555
Equal in Vitamin B6 - 0.203
Equal in Vitamin K - 4.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 19% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 16% 12%
Contains more Vitamin B2 +36%
Contains more Vitamin B3 +29.9%
Contains more Folate +21.2%
Contains more Vitamin B12 +304.5%
Contains more Choline +18.2%
Contains more Vitamin A +233.3%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Equal in Vitamin E - 0.41
Equal in Vitamin B1 - 0.343
Equal in Vitamin B5 - 0.555
Equal in Vitamin B6 - 0.203
Equal in Vitamin K - 4.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +57%
Contains more Fats +19.6%
Contains more Carbs +54.2%
Contains more Water +47%
Contains more Other +64.5%
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 Protein +57%
Contains more Fats +19.6%
Contains more Carbs +54.2%
Contains more Water +47%
Contains more Other +64.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30.1%
Contains less Saturated Fat -20.9%
Contains more Polyunsaturated fat +14.7%
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains more Monounsaturated Fat +30.1%
Contains less Saturated Fat -20.9%
Contains more Polyunsaturated fat +14.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +45.9%
Contains more Glucose +66.7%
Contains more Fructose +62.1%
Contains more Maltose +21.3%
Contains more Lactose +∞%
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 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 Starch +45.9%
Contains more Glucose +66.7%
Contains more Fructose +62.1%
Contains more Maltose +21.3%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Submarine sandwich Opinion
Net carbs 29.8g 19.23g Fast food
Protein 16.52g 10.52g Fast food
Fats 12.01g 10.04g Fast food
Carbs 31.5g 20.43g Fast food
Calories 297kcal 213kcal Fast food
Starch 22.87g 15.67g Fast food
Fructose 2.27g 1.4g Fast food
Sugar 4.88g 3.18g Submarine sandwich
Fiber 1.7g 1.2g Fast food
Calcium 62mg 171mg Submarine sandwich
Iron 3.06mg 1.81mg Fast food
Magnesium 27mg 20mg Fast food
Phosphorus 134mg 112mg Fast food
Potassium 197mg 282mg Submarine sandwich
Sodium 331mg 575mg Fast food
Zinc 2.52mg 1.05mg Fast food
Copper 0.121mg 0.084mg Fast food
Manganese 0.357mg 0.354mg Fast food
Selenium 20.3µg 19.9µg Fast food
Vitamin A 51IU 170IU Submarine sandwich
Vitamin A RAE 9µg 22µg Submarine sandwich
Vitamin E 0.38mg 0.41mg Submarine sandwich
Vitamin D 2IU 7IU Submarine sandwich
Vitamin D 0.1µg 0.2µg Submarine sandwich
Vitamin C 0mg 7.5mg Submarine sandwich
Vitamin B1 0.317mg 0.343mg Submarine sandwich
Vitamin B2 0.363mg 0.267mg Fast food
Vitamin B3 5.617mg 4.323mg Fast food
Vitamin B5 0.53mg 0.555mg Submarine sandwich
Vitamin B6 0.212mg 0.203mg Fast food
Folate 80µg 66µg Fast food
Vitamin B12 0.89µg 0.22µg Fast food
Choline 34.4mg 29.1mg Fast food
Vitamin K 4.9µg 4.5µg Fast food
Tryptophan 0.144mg 0.1mg Fast food
Threonine 0.46mg 0.331mg Fast food
Isoleucine 0.642mg 0.431mg Fast food
Leucine 1.13mg 0.752mg Fast food
Lysine 0.785mg 0.491mg Fast food
Methionine 0.306mg 0.21mg Fast food
Phenylalanine 0.67mg 0.431mg Fast food
Valine 0.728mg 0.501mg Fast food
Histidine 0.402mg 0.301mg Fast food
Cholesterol 33mg 27mg Submarine sandwich
Trans Fat 0.514g 0.119g Submarine sandwich
Saturated Fat 4.493g 3.554g Submarine sandwich
Omega-3 - DHA 0.001g 0.002g Submarine sandwich
Omega-3 - EPA 0.005g 0.001g Fast food
Omega-3 - DPA 0.009g 0.005g Fast food
Monounsaturated Fat 4.835g 3.716g Fast food
Polyunsaturated fat 1.68g 1.927g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.003g 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.391g 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.004g 0.003g Fast food
Omega-3 - ALA 0.121g 0.104g Fast food
Omega-3 - Eicosatrienoic acid 0g 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Submarine sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Fast food
36%
Submarine sandwich
Minerals Daily Need Coverage Score
54%
Fast food
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1.7g)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Submarine sandwich
Submarine sandwich is lower in Saturated Fat (difference - 0.939g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 66)
Which food contains less Sodium?
Fast food
Fast food contains less Sodium (difference - 244mg)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.