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  6. Sardines vs. Submarine sandwich

Sardines vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between sardines and submarine sandwich

  • Sardines have more vitamin B12, selenium, phosphorus, vitamin D, calcium, and iron; however, submarine sandwich has more vitamin B1 and folate.
  • Sardines' daily need coverage for vitamin B12 is 363% more.
  • Sardines have 28 times more vitamin D than submarine sandwich. Sardines have 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

Sardines vs Submarine sandwich 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +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.
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 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%

All nutrients comparison - raw data values

Nutrient Sardines Submarine sandwich 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 -57%
Contains more Poly. FatPolyunsaturated fat +167.2%
~equal in Monounsaturated fat ~3.716g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.