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  6. Rainbow trout vs. Submarine sandwich

Rainbow trout vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between rainbow trout and submarine sandwich

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B5, and phosphorus; however, submarine sandwich has more iron, vitamin B1, manganese, calcium, and folate.
  • Daily need coverage for vitamin B12 for rainbow trout is 170% higher.
  • Submarine sandwich has 91 times less vitamin D than rainbow trout. Rainbow trout has 635IU of vitamin D, while submarine sandwich has 7IU.
  • Rainbow trout is lower in sodium.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
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 +25%
Contains more PotassiumPotassium +33.7%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +18.6%
Contains more CalciumCalcium +584%
Contains more IronIron +483.9%
Contains more CopperCopper +82.6%
Contains more ZincZinc +133.3%
Contains more ManganeseManganese +3118.2%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 +281.8%
Contains more Vitamin EVitamin E +470.7%
Contains more Vitamin DVitamin D +7850%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B5Vitamin B5 +200.4%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin B12Vitamin B12 +1854.5%
Contains more CholineCholine +123.4%
Contains more Vitamin CVitamin C +158.6%
Contains more Vitamin B1Vitamin B1 +185.8%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +500%

All nutrients comparison - raw data values

Nutrient Rainbow trout Submarine sandwich DV% diff.
Vitamin B12 4.3µg 0.22µg 170%
Vitamin D 15.9µg 0.2µg 79%
Vitamin D 635IU 7IU 79%
Sodium 51mg 575mg 23%
Vitamin B5 1.667mg 0.555mg 22%
Protein 19.94g 10.52g 19%
Vitamin B1 0.12mg 0.343mg 19%
Iron 0.31mg 1.81mg 19%
Phosphorus 226mg 112mg 16%
Manganese 0.011mg 0.354mg 15%
Calcium 25mg 171mg 15%
Vitamin B2 0.09mg 0.267mg 14%
Folate 11µg 66µg 14%
Vitamin E 2.34mg 0.41mg 13%
Vitamin B6 0.34mg 0.203mg 11%
Cholesterol 59mg 27mg 11%
Saturated fat 1.383g 3.554g 10%
Vitamin B3 5.567mg 4.323mg 8%
Choline 65mg 29.1mg 7%
Vitamin A 84µg 22µg 7%
Carbs 0g 20.43g 7%
Selenium 23.6µg 19.9µg 7%
Starch 15.67g 6%
Fats 6.18g 10.04g 6%
Zinc 0.45mg 1.05mg 5%
Fiber 0g 1.2g 5%
Vitamin C 2.9mg 7.5mg 5%
Monounsaturated fat 1.979g 3.716g 4%
Vitamin K 0.1µg 4.5µg 4%
Calories 141kcal 213kcal 4%
Copper 0.046mg 0.084mg 4%
Potassium 377mg 282mg 3%
Polyunsaturated fat 1.507g 1.927g 3%
Fructose 1.4g 2%
Magnesium 25mg 20mg 1%
Net carbs 0g 19.23g N/A
Sugar 0g 3.18g N/A
Trans fat 0.047g 0.119g N/A
Tryptophan 0.234mg 0.1mg 0%
Threonine 0.915mg 0.331mg 0%
Isoleucine 0.962mg 0.431mg 0%
Leucine 1.696mg 0.752mg 0%
Lysine 1.916mg 0.491mg 0%
Methionine 0.618mg 0.21mg 0%
Phenylalanine 0.815mg 0.431mg 0%
Valine 1.075mg 0.501mg 0%
Histidine 0.614mg 0.301mg 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.516g 0.002g N/A
Omega-3 - ALA 0.059g 0.104g N/A
Omega-3 - DPA 0.091g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.04g 0.048g N/A
Omega-6 - Linoleic acid 0.466g 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 +89.5%
Contains more WaterWater +30.6%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3025%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 -61.1%
Contains more Mono. FatMonounsaturated fat +87.8%
Contains more Poly. FatPolyunsaturated fat +27.9%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.