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  6. Flank steak vs. Submarine sandwich

Flank steak vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between flank steak and submarine sandwich

  • Flank steak has more vitamin B12, zinc, vitamin B6, vitamin B3, and selenium; however, submarine sandwich has more vitamin B1, calcium, and manganese.
  • Flank steak's daily need coverage for vitamin B12 is 59% more.
  • Flank steak has 5 times more zinc than submarine sandwich. Flank steak has 4.9mg of zinc, while submarine sandwich has 1.05mg.
  • Submarine sandwich is lower in cholesterol.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 +15%
Contains more PotassiumPotassium +20.2%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +47.7%
Contains more CalciumCalcium +755%
Contains more ManganeseManganese +3833.3%
~equal in Iron ~1.81mg
~equal in Copper ~0.084mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 B3Vitamin B3 +70.3%
Contains more Vitamin B6Vitamin B6 +185.2%
Contains more Vitamin B12Vitamin B12 +640.9%
Contains more CholineCholine +262.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +357.3%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +633.3%
~equal in Vitamin E ~0.41mg
~equal in Vitamin B5 ~0.555mg

All nutrients comparison - raw data values

Nutrient Flank steak Submarine sandwich DV% diff.
Vitamin B12 1.63µg 0.22µg 59%
Zinc 4.9mg 1.05mg 35%
Protein 27.66g 10.52g 34%
Vitamin B6 0.579mg 0.203mg 29%
Sodium 56mg 575mg 23%
Vitamin B1 0.075mg 0.343mg 22%
Vitamin B3 7.363mg 4.323mg 19%
Cholesterol 79mg 27mg 17%
Selenium 29.4µg 19.9µg 17%
Calcium 20mg 171mg 15%
Manganese 0.009mg 0.354mg 15%
Phosphorus 210mg 112mg 14%
Folate 9µg 66µg 14%
Choline 105.4mg 29.1mg 14%
Polyunsaturated fat 0.322g 1.927g 11%
Vitamin B2 0.133mg 0.267mg 10%
Vitamin C 0mg 7.5mg 8%
Carbs 0g 20.43g 7%
Starch 15.67g 6%
Fiber 0g 1.2g 5%
Vitamin K 1.4µg 4.5µg 3%
Fats 8.23g 10.04g 3%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Potassium 339mg 282mg 2%
Monounsaturated fat 3.317g 3.716g 1%
Saturated fat 3.395g 3.554g 1%
Calories 192kcal 213kcal 1%
Iron 1.74mg 1.81mg 1%
Magnesium 23mg 20mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 0g 19.23g N/A
Sugar 0g 3.18g N/A
Copper 0.082mg 0.084mg 0%
Vitamin E 0.38mg 0.41mg 0%
Vitamin B5 0.545mg 0.555mg 0%
Trans fat 0.119g N/A
Tryptophan 0.182mg 0.1mg 0%
Threonine 1.105mg 0.331mg 0%
Isoleucine 1.259mg 0.431mg 0%
Leucine 2.201mg 0.752mg 0%
Lysine 2.338mg 0.491mg 0%
Methionine 0.72mg 0.21mg 0%
Phenylalanine 1.093mg 0.431mg 0%
Valine 1.372mg 0.501mg 0%
Histidine 0.883mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +162.9%
Contains more WaterWater +13.6%
Contains more FatsFats +22%
Contains more CarbsCarbs +∞%
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +498.4%
~equal in Saturated fat ~3.554g

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.