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  6. Salmon raw vs. Submarine sandwich

Salmon raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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Significant differences between salmon raw and submarine sandwich

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B5, vitamin B3, and copper; however, submarine sandwich is richer in calcium and manganese.
  • Salmon raw covers your daily vitamin B12 needs 123% more than submarine sandwich.
  • Submarine sandwich has 4 times less vitamin B6 than salmon raw. Salmon raw has 0.818mg of vitamin B6, while submarine sandwich has 0.203mg.
  • Salmon raw contains less saturated fat.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Salmon raw vs Submarine sandwich 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% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +73.8%
Contains more CopperCopper +197.6%
Contains more PhosphorusPhosphorus +78.6%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +83.4%
Contains more CalciumCalcium +1325%
Contains more IronIron +126.3%
Contains more ZincZinc +64.1%
Contains more ManganeseManganese +2112.5%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +199.8%
Contains more Vitamin B6Vitamin B6 +303%
Contains more Vitamin B12Vitamin B12 +1345.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +51.8%
Contains more FolateFolate +164%

All nutrients comparison - raw data values

Nutrient Salmon raw Submarine sandwich DV% diff.
Vitamin B12 3.18µg 0.22µg 123%
Vitamin B6 0.818mg 0.203mg 47%
Selenium 36.5µg 19.9µg 30%
Sodium 44mg 575mg 23%
Vitamin B5 1.664mg 0.555mg 22%
Vitamin B3 7.86mg 4.323mg 22%
Protein 19.84g 10.52g 19%
Copper 0.25mg 0.084mg 18%
Calcium 12mg 171mg 16%
Manganese 0.016mg 0.354mg 15%
Iron 0.8mg 1.81mg 13%
Phosphorus 200mg 112mg 13%
Saturated fat 0.981g 3.554g 12%
Vitamin B1 0.226mg 0.343mg 10%
Folate 25µg 66µg 10%
Cholesterol 55mg 27mg 9%
Vitamin B2 0.38mg 0.267mg 9%
Vitamin C 0mg 7.5mg 8%
Carbs 0g 20.43g 7%
Fats 6.34g 10.04g 6%
Starch 15.67g 6%
Potassium 490mg 282mg 6%
Choline 29.1mg 5%
Fiber 0g 1.2g 5%
Vitamin K 4.5µg 4%
Polyunsaturated fat 2.539g 1.927g 4%
Monounsaturated fat 2.103g 3.716g 4%
Calories 142kcal 213kcal 4%
Zinc 0.64mg 1.05mg 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Magnesium 29mg 20mg 2%
Vitamin D 0.2µg 1%
Vitamin A 12µg 22µg 1%
Vitamin D 7IU 1%
Net carbs 0g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.222mg 0.1mg 0%
Threonine 0.87mg 0.331mg 0%
Isoleucine 0.914mg 0.431mg 0%
Leucine 1.613mg 0.752mg 0%
Lysine 1.822mg 0.491mg 0%
Methionine 0.587mg 0.21mg 0%
Phenylalanine 0.775mg 0.431mg 0%
Valine 1.022mg 0.501mg 0%
Histidine 0.584mg 0.301mg 0%
Omega-3 - EPA 0.321g 0.001g N/A
Omega-3 - DHA 1.115g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 ProteinProtein +88.6%
Contains more WaterWater +21.2%
Contains more OtherOther +112.8%
Contains more FatsFats +58.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Poly. FatPolyunsaturated fat +31.8%
Contains more Mono. FatMonounsaturated fat +76.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.