Mackerel vs. Submarine sandwich — In-Depth Nutrition Comparison
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The main differences between mackerel and submarine sandwich
- Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and choline; however, submarine sandwich has more vitamin B1.
- Daily need coverage for vitamin B12 for mackerel is 491% higher.
- Submarine sandwich has 144 times less vitamin D than mackerel. Mackerel has 1006IU of vitamin D, while submarine sandwich has 7IU.
- Submarine sandwich is lower in sodium.
Food types used in this article are Fish, mackerel, salted and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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 MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +84.4% |
| Contains more CopperCopper | +19% |
| Contains more PhosphorusPhosphorus | +126.8% |
| Contains more SeleniumSelenium | +268.8% |
| Contains more CalciumCalcium | +159.1% |
| Contains more IronIron | +29.3% |
| Contains less SodiumSodium | -87.1% |
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 AVitamin A | +113.6% |
| Contains more Vitamin EVitamin E | +480.5% |
| Contains more Vitamin DVitamin D | +12500% |
| Contains more Vitamin B6Vitamin B6 | +102% |
| Contains more Vitamin B12Vitamin B12 | +5354.5% |
| Contains more Vitamin KVitamin K | +73.3% |
| Contains more CholineCholine | +249.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1615% |
| Contains more Vitamin B2Vitamin B2 | +40.5% |
| Contains more Vitamin B3Vitamin B3 | +31% |
| Contains more FolateFolate | +340% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0.22µg | 491% |
| Sodium | 4450mg | 575mg | 168% |
| Vitamin D | 1006IU | 7IU | 125% |
| Vitamin D | 25.2µg | 0.2µg | 125% |
| Selenium | 73.4µg | 19.9µg | 97% |
| Polyunsaturated fat | 6.21g | 1.927g | 29% |
| Vitamin B1 | 0.02mg | 0.343mg | 27% |
| Fats | 25.1g | 10.04g | 23% |
| Cholesterol | 95mg | 27mg | 23% |
| Phosphorus | 254mg | 112mg | 20% |
| Vitamin B6 | 0.41mg | 0.203mg | 16% |
| Protein | 18.5g | 10.52g | 16% |
| Saturated fat | 7.148g | 3.554g | 16% |
| Manganese | 0.354mg | 15% | |
| Vitamin E | 2.38mg | 0.41mg | 13% |
| Choline | 101.6mg | 29.1mg | 13% |
| Folate | 15µg | 66µg | 13% |
| Monounsaturated fat | 8.32g | 3.716g | 12% |
| Vitamin B5 | 0.555mg | 11% | |
| Calcium | 66mg | 171mg | 11% |
| Magnesium | 60mg | 20mg | 10% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Potassium | 520mg | 282mg | 7% |
| Carbs | 0g | 20.43g | 7% |
| Starch | 15.67g | 6% | |
| Vitamin B2 | 0.19mg | 0.267mg | 6% |
| Vitamin B3 | 3.3mg | 4.323mg | 6% |
| Calories | 305kcal | 213kcal | 5% |
| Fiber | 0g | 1.2g | 5% |
| Iron | 1.4mg | 1.81mg | 5% |
| Vitamin A | 47µg | 22µg | 3% |
| Vitamin K | 7.8µg | 4.5µg | 3% |
| Fructose | 1.4g | 2% | |
| Copper | 0.1mg | 0.084mg | 2% |
| Net carbs | 0g | 19.23g | N/A |
| Sugar | 0g | 3.18g | N/A |
| Zinc | 1.1mg | 1.05mg | 0% |
| Trans fat | 0.119g | N/A | |
| 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 | 1.619g | 0.001g | N/A |
| Omega-3 - DHA | 2.965g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.391g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +75.9% |
| Contains more FatsFats | +150% |
| Contains more OtherOther | +436% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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 | +123.9% |
| Contains more Poly. FatPolyunsaturated fat | +222.3% |
| Contains less Sat. FatSaturated fat | -50.3% |