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  6. Fast foods, submarine sandwich, ham on white bread with lettuce and tomato vs. French fries

Fast foods, submarine sandwich, ham on white bread with lettuce and tomato vs. French fries — In-Depth Nutrition Comparison

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The main differences between fast foods, submarine sandwich, ham on white bread with lettuce and tomato and french fries

  • Fast foods, submarine sandwich, ham on white bread with lettuce and tomato is richer in selenium, vitamin B1, vitamin B2, calcium, iron, and folate, yet french fries are richer in vitamin B6, fiber, and vitamin E.
  • Daily need coverage for selenium for fast foods, submarine sandwich, ham on white bread with lettuce and tomato is 30% higher.
  • Fast foods, submarine sandwich, ham on white bread with lettuce and tomato contains 9 times more calcium than french fries. Fast foods, submarine sandwich, ham on white bread with lettuce and tomato contains 169mg of calcium, while french fries contain 18mg.
  • Fast foods, submarine sandwich, ham on white bread with lettuce and tomato contains less saturated fat.

Food types used in this article are Fast foods, submarine sandwich, ham on white bread with lettuce and tomato and Fast foods, potato, french fried in vegetable oil.

Infographic

Fast foods, submarine sandwich, ham on white bread with lettuce and tomato vs French fries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 32% 67% 27% 24% 50% 52% 39% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +838.9%
Contains more IronIron +119.8%
Contains more ZincZinc +76%
Contains more ManganeseManganese +22.3%
Contains more SeleniumSelenium +1822.2%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +57.8%
Contains more CopperCopper +51.2%
Contains less SodiumSodium -47%
~equal in Phosphorus ~125mg

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 3% 0.67% 5.8% 3% 94% 56% 78% 26% 40% 15% 12% 54% 18%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.8%
Contains more Vitamin B2Vitamin B2 +523.1%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
Contains more Vitamin CVitamin C +422.2%
Contains more Vitamin EVitamin E +475.9%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +138.3%
Contains more CholineCholine +10.8%

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, ham on white bread with lettuce and tomato French fries DV% diff.
Selenium 17.3µg 0.9µg 30%
Polyunsaturated fat 0.831g 5.398g 30%
Fats 2.53g 14.73g 19%
Vitamin B1 0.377mg 0.17mg 17%
Vitamin B2 0.243mg 0.039mg 16%
Vitamin B6 0.174mg 0.372mg 15%
Calcium 169mg 18mg 15%
Monounsaturated fat 0.763g 5.969g 13%
Iron 1.78mg 0.81mg 12%
Protein 9.12g 3.43g 11%
Folate 72µg 30µg 11%
Fiber 1.3g 3.8g 10%
Vitamin E 0.29mg 1.67mg 9%
Saturated fat 0.626g 2.336g 8%
Sodium 396mg 210mg 8%
Calories 151kcal 312kcal 8%
Vitamin B3 4.18mg 3.004mg 7%
Starch 17.33g 7%
Potassium 367mg 579mg 6%
Carbs 22.91g 41.44g 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin K 4.7µg 11.2µg 5%
Copper 0.082mg 0.124mg 5%
Magnesium 20mg 35mg 4%
Cholesterol 12mg 0mg 4%
Vitamin C 0.9mg 4.7mg 4%
Zinc 0.88mg 0.5mg 3%
Vitamin B5 0.435mg 0.58mg 3%
Fructose 1.32g 2%
Manganese 0.302mg 0.247mg 2%
Vitamin D 0.2µg 0µg 1%
Choline 33.2mg 36.8mg 1%
Phosphorus 116mg 125mg 1%
Vitamin D 9IU 0IU 1%
Net carbs 21.61g 37.64g N/A
Sugar 3.54g 0.3g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.013g 0.06g N/A
Omega-3 - ALA 0.062g 0.407g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.029g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.007g N/A
Omega-6 - Linoleic acid 0.726g 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 23% 63% 2%
Protein: 9.12 g
Fats: 2.53 g
Carbs: 22.91 g
Water: 63.26 g
Other: 2.18 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +165.9%
Contains more WaterWater +64.1%
Contains more OtherOther +17.8%
Contains more FatsFats +482.2%
Contains more CarbsCarbs +80.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 37%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 0.763 g
Polyunsaturated fat: Poly. Fat 0.831 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +682.3%
Contains more Poly. FatPolyunsaturated fat +549.6%

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 foods, submarine sandwich, ham on white bread with lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170707/nutrients
  2. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.