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  6. Fast foods, submarine sandwich, meatball marinara on white bread vs. Coleslaw

Fast foods, submarine sandwich, meatball marinara on white bread vs. Coleslaw — In-Depth Nutrition Comparison

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A recap on differences between fast foods, submarine sandwich, meatball marinara on white bread and coleslaw

  • Fast foods, submarine sandwich, meatball marinara on white bread is higher in iron, vitamin B12, vitamin B3, vitamin B1, vitamin B2, calcium, manganese, and copper, yet coleslaw is higher in vitamin K and vitamin C.
  • Coleslaw covers your daily vitamin K needs 54% more than fast foods, submarine sandwich, meatball marinara on white bread.
  • Fast foods, submarine sandwich, meatball marinara on white bread contains 55 times more vitamin B12 than coleslaw. While fast foods, submarine sandwich, meatball marinara on white bread contains 0.55µg of vitamin B12, coleslaw contains only 0.01µg.

Food varieties used in this article are Fast foods, submarine sandwich, meatball marinara on white bread and Fast foods, coleslaw.

Infographic

Fast foods, submarine sandwich, meatball marinara on white bread vs Coleslaw 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 21% 53% 24% 87% 44% 32% 42% 57% 56% 75%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +486.7%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +954.5%
Contains more CopperCopper +786.7%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +385%
Contains more ManganeseManganese +317.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -53.5%

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 1.3% 5% 16% 0% 63% 58% 67% 26% 30% 69% 17% 59% 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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin EVitamin E +46.3%
Contains more Vitamin B1Vitamin B1 +861.5%
Contains more Vitamin B2Vitamin B2 +1165%
Contains more Vitamin B3Vitamin B3 +1621.8%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +5400%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3550%
Contains more Vitamin AVitamin A +86.7%
Contains more Vitamin KVitamin K +974.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 8% 26% 54% 2%
Protein: 9.77 g
Fats: 8.45 g
Carbs: 26.01 g
Water: 53.59 g
Other: 2.18 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +928.4%
Contains more CarbsCarbs +74.7%
Contains more OtherOther +162.7%
Contains more FatsFats +17.3%
Contains more WaterWater +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 46% 14%
Saturated fat: Sat. Fat 3.124 g
Monounsaturated fat: Mono. Fat 3.573 g
Polyunsaturated fat: Poly. Fat 1.125 g
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains more Mono. FatMonounsaturated fat +33.8%
Contains less Sat. FatSaturated fat -48.8%
Contains more Poly. FatPolyunsaturated fat +375.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
77% 9% 10% 4%
Starch: 16.43 g
Sucrose: 0 g
Glucose: 1.93 g
Fructose: 2.09 g
Lactose: 0 g
Maltose: 0.96 g
Galactose: 0 g
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +14.2%
Contains more FructoseFructose +45.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast foods, submarine sandwich, meatball marinara on white bread Coleslaw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, meatball marinara on white bread Coleslaw DV% diff.
Vitamin K 6.6µg 70.9µg 54%
Polyunsaturated fat 1.125g 5.348g 28%
Iron 2.32mg 0.22mg 26%
Selenium 13.8µg 25%
Vitamin B12 0.55µg 0.01µg 23%
Vitamin B3 3.547mg 0.206mg 21%
Folate 79µg 20%
Vitamin B1 0.25mg 0.026mg 19%
Vitamin B2 0.253mg 0.02mg 18%
Protein 9.77g 0.95g 18%
Vitamin C 0.4mg 14.6mg 16%
Calcium 176mg 30mg 15%
Manganese 0.426mg 0.102mg 14%
Copper 0.133mg 0.015mg 13%
Phosphorus 97mg 20mg 11%
Sodium 437mg 203mg 10%
Zinc 1.19mg 0.14mg 10%
Saturated fat 3.124g 1.599g 7%
Starch 16.43g 7%
Choline 32.9mg 6%
Magnesium 29mg 8mg 5%
Carbs 26.01g 14.89g 4%
Vitamin B5 0.425mg 0.246mg 4%
Cholesterol 15mg 4mg 4%
Potassium 275mg 129mg 4%
Calories 219kcal 153kcal 3%
Vitamin E 0.79mg 0.54mg 2%
Monounsaturated fat 3.573g 2.671g 2%
Vitamin B6 0.132mg 0.112mg 2%
Fats 8.45g 9.91g 2%
Fructose 2.09g 1.44g 1%
Fiber 2.1g 1.9g 1%
Vitamin A 15µg 28µg 1%
Net carbs 23.91g 12.99g N/A
Vitamin D 1IU 0%
Sugar 4.98g 12.19g N/A
Trans fat 0.421g 0.037g N/A
Omega-3 - EPA 0.001g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.096g 0.279g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.002g N/A
Omega-6 - Linoleic acid 0.921g 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast foods, submarine sandwich, meatball marinara on white bread Coleslaw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Fast foods, submarine sandwich, meatball marinara on white bread
23%
Coleslaw
Minerals Daily Need Coverage Score
49%
Fast foods, submarine sandwich, meatball marinara on white bread
9%
Coleslaw

Comparison summary

Which food is lower in Sugar?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is lower in Sugar (difference - 7.21g)
Which food is lower in glycemic index?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is relatively richer in minerals
Which food is richer in vitamins?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is relatively richer in vitamins
Which food is lower in Cholesterol?
Coleslaw
Coleslaw is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Coleslaw
Coleslaw contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 1.525g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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, meatball marinara on white bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170709/nutrients
  2. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.