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

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

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Summary of differences between fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato and french fries

  • Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato has more selenium, calcium, vitamin B2, iron, and vitamin B3; however, french fries are higher in vitamin B6, fiber, potassium, and vitamin E.
  • Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato covers your daily need for selenium, 29% more than french fries.
  • Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato has 9 times more calcium than french fries. While fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato has 169mg of calcium, french fries have only 18mg.
  • Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato has less saturated fat.

These are the specific foods used in this comparison Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato and Fast foods, potato, french fried in vegetable oil.

Infographic

Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato vs French fries 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 16% 51% 22% 69% 25% 18% 52% 41% 39% 93%
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 +127.2%
Contains more ZincZinc +32%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +1788.9%
Contains more MagnesiumMagnesium +52.2%
Contains more PotassiumPotassium +128.9%
Contains more CopperCopper +65.3%
Contains less SodiumSodium -33.8%
~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 4% 0.67% 5.6% 0% 68% 52% 87% 26% 41% 15% 12% 50% 15%
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 B1Vitamin B1 +58.8%
Contains more Vitamin B2Vitamin B2 +482.1%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120%
Contains more Vitamin CVitamin C +291.7%
Contains more Vitamin EVitamin E +496.4%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin KVitamin K +138.3%
Contains more CholineCholine +29.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato French fries DV% diff.
Polyunsaturated fat 1.037g 5.398g 29%
Selenium 17µg 0.9µg 29%
Fats 2.31g 14.73g 19%
Vitamin B6 0.176mg 0.372mg 15%
Calcium 169mg 18mg 15%
Monounsaturated fat 0.521g 5.969g 14%
Vitamin B2 0.227mg 0.039mg 14%
Iron 1.84mg 0.81mg 13%
Protein 9.12g 3.43g 11%
Vitamin B3 4.617mg 3.004mg 10%
Potassium 253mg 579mg 10%
Fiber 1.3g 3.8g 10%
Vitamin E 0.28mg 1.67mg 9%
Folate 66µg 30µg 9%
Calories 147kcal 312kcal 8%
Saturated fat 0.476g 2.336g 8%
Vitamin B1 0.27mg 0.17mg 8%
Starch 16.7g 7%
Carbs 22.42g 41.44g 6%
Vitamin B12 0.12µg 0µg 5%
Sodium 317mg 210mg 5%
Copper 0.075mg 0.124mg 5%
Vitamin K 4.7µg 11.2µg 5%
Vitamin C 1.2mg 4.7mg 4%
Cholesterol 10mg 0mg 3%
Vitamin B5 0.425mg 0.58mg 3%
Magnesium 23mg 35mg 3%
Fructose 1.28g 2%
Manganese 0.297mg 0.247mg 2%
Choline 28.4mg 36.8mg 2%
Zinc 0.66mg 0.5mg 1%
Net carbs 21.12g 37.64g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.09g 0.3g N/A
Phosphorus 122mg 125mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.018g 0.06g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.084g 0.407g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0.029g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.007g N/A
Omega-6 - Linoleic acid 0.908g 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 2% 22% 64% 2%
Protein: 9.12 g
Fats: 2.31 g
Carbs: 22.42 g
Water: 64.33 g
Other: 1.82 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 +66.9%
Contains more FatsFats +537.7%
Contains more CarbsCarbs +84.8%
~equal in Other ~1.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 26% 51%
Saturated fat: Sat. Fat 0.476 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 1.037 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 -79.6%
Contains more Mono. FatMonounsaturated fat +1045.7%
Contains more Poly. FatPolyunsaturated fat +420.5%

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, turkey breast on white bread with lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170706/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.