Sardine vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Important differences between sardine and submarine sandwich
- Sardine has more vitamin B12, selenium, phosphorus, vitamin D, calcium, and iron; however, submarine sandwich has more vitamin B1 and folate.
- Sardine's daily need coverage for vitamin B12 is 363% more.
- Sardine has 28 times more vitamin D than submarine sandwich. Sardine has 193IU of vitamin D, while submarine sandwich has 7IU.
- Submarine sandwich is lower in cholesterol.
The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more MagnesiumMagnesium | +95% |
| Contains more CalciumCalcium | +123.4% |
| Contains more PotassiumPotassium | +40.8% |
| Contains more IronIron | +61.3% |
| Contains more CopperCopper | +121.4% |
| Contains more ZincZinc | +24.8% |
| Contains more PhosphorusPhosphorus | +337.5% |
| Contains less SodiumSodium | -46.6% |
| Contains more SeleniumSelenium | +164.8% |
| Contains more ManganeseManganese | +227.8% |
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 | +45.5% |
| Contains more Vitamin EVitamin E | +397.6% |
| Contains more Vitamin DVitamin D | +2300% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin B12Vitamin B12 | +3963.6% |
| Contains more CholineCholine | +157.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +328.8% |
| Contains more Vitamin B2Vitamin B2 | +17.6% |
| Contains more Vitamin B6Vitamin B6 | +21.6% |
| Contains more Vitamin KVitamin K | +73.1% |
| Contains more FolateFolate | +560% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +134% |
| Contains more FatsFats | +14% |
| Contains more OtherOther | +72.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~56.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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 | -57% |
| Contains more Poly. FatPolyunsaturated fat | +167.2% |
~equal in
Monounsaturated fat
~3.716g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 8.94µg | 0.22µg | 363% |
| Selenium | 52.7µg | 19.9µg | 60% |
| Phosphorus | 490mg | 112mg | 54% |
| Cholesterol | 142mg | 27mg | 38% |
| Protein | 24.62g | 10.52g | 28% |
| Vitamin D | 193IU | 7IU | 23% |
| Vitamin D | 4.8µg | 0.2µg | 23% |
| Vitamin B1 | 0.08mg | 0.343mg | 22% |
| Calcium | 382mg | 171mg | 21% |
| Polyunsaturated fat | 5.148g | 1.927g | 21% |
| Folate | 10µg | 66µg | 14% |
| Iron | 2.92mg | 1.81mg | 14% |
| Sodium | 307mg | 575mg | 12% |
| Vitamin E | 2.04mg | 0.41mg | 11% |
| Manganese | 0.108mg | 0.354mg | 11% |
| Copper | 0.186mg | 0.084mg | 11% |
| Saturated fat | 1.528g | 3.554g | 9% |
| Choline | 75mg | 29.1mg | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Carbs | 0g | 20.43g | 7% |
| Vitamin B3 | 5.245mg | 4.323mg | 6% |
| Starch | 15.67g | 6% | |
| Magnesium | 39mg | 20mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin B2 | 0.227mg | 0.267mg | 3% |
| Potassium | 397mg | 282mg | 3% |
| Vitamin B6 | 0.167mg | 0.203mg | 3% |
| Zinc | 1.31mg | 1.05mg | 2% |
| Vitamin B5 | 0.642mg | 0.555mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin K | 2.6µg | 4.5µg | 2% |
| Fats | 11.45g | 10.04g | 2% |
| Vitamin A | 32µg | 22µg | 1% |
| Calories | 208kcal | 213kcal | 0% |
| Net carbs | 0g | 19.23g | N/A |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Monounsaturated fat | 3.869g | 3.716g | 0% |
| Tryptophan | 0.276mg | 0.1mg | 0% |
| Threonine | 1.079mg | 0.331mg | 0% |
| Isoleucine | 1.134mg | 0.431mg | 0% |
| Leucine | 2.001mg | 0.752mg | 0% |
| Lysine | 2.26mg | 0.491mg | 0% |
| Methionine | 0.729mg | 0.21mg | 0% |
| Phenylalanine | 0.961mg | 0.431mg | 0% |
| Valine | 1.268mg | 0.501mg | 0% |
| Histidine | 0.725mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.473g | 0.001g | N/A |
| Omega-3 - DHA | 0.509g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0g | 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
119%
35%
Minerals Daily Need Coverage Score
94%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 115mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 268mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 2.026g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.