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.
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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.
Contains
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Magnesium
+15%
Contains
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Phosphorus
+87.5%
Contains
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Potassium
+20.2%
Contains
less
Sodium
-90.3%
Contains
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Zinc
+366.7%
Contains
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Selenium
+47.7%
Contains
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Calcium
+755%
Contains
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Manganese
+3833.3%
Equal in Iron - 1.81
Equal in Copper - 0.084
Contains
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Magnesium
+15%
Contains
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Phosphorus
+87.5%
Contains
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Potassium
+20.2%
Contains
less
Sodium
-90.3%
Contains
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Zinc
+366.7%
Contains
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Selenium
+47.7%
Contains
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Calcium
+755%
Contains
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Manganese
+3833.3%
Equal in Iron - 1.81
Equal in Copper - 0.084
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
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Vitamin B3
+70.3%
Contains
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Vitamin B6
+185.2%
Contains
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Vitamin B12
+640.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+357.3%
Contains
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Vitamin B2
+100.8%
Contains
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Folate
+633.3%
Contains
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Vitamin K
+221.4%
Equal in Vitamin E - 0.41
Equal in Vitamin B5 - 0.555
Contains
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Vitamin B3
+70.3%
Contains
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Vitamin B6
+185.2%
Contains
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Vitamin B12
+640.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+357.3%
Contains
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Vitamin B2
+100.8%
Contains
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Folate
+633.3%
Contains
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Vitamin K
+221.4%
Equal in Vitamin E - 0.41
Equal in Vitamin B5 - 0.555
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+162.9%
Contains
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Water
+13.6%
Contains
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Fats
+22%
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Carbs
+∞%
Equal in Other - 2.5
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
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Protein
+162.9%
Contains
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Water
+13.6%
Contains
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Fats
+22%
Contains
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Carbs
+∞%
Equal in Other - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+12%
Contains
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Polyunsaturated fat
+498.4%
Equal in Saturated Fat - 3.554
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Contains
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Monounsaturated Fat
+12%
Contains
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Polyunsaturated fat
+498.4%
Equal in Saturated Fat - 3.554
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 19.23g |
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| Protein | 27.66g | 10.52g |
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| Fats | 8.23g | 10.04g |
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| Carbs | 0g | 20.43g |
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| Calories | 192kcal | 213kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 0g | 3.18g |
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| Fiber | 0g | 1.2g |
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| Calcium | 20mg | 171mg |
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| Iron | 1.74mg | 1.81mg |
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| Magnesium | 23mg | 20mg |
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| Phosphorus | 210mg | 112mg |
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| Potassium | 339mg | 282mg |
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| Sodium | 56mg | 575mg |
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| Zinc | 4.9mg | 1.05mg |
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| Copper | 0.082mg | 0.084mg |
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| Manganese | 0.009mg | 0.354mg |
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| Selenium | 29.4µg | 19.9µg |
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| Vitamin A | 0IU | 170IU |
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| Vitamin A RAE | 0µg | 22µg |
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| Vitamin E | 0.38mg | 0.41mg |
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| Vitamin D | 7IU |
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| Vitamin D | 0.2µg |
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| Vitamin C | 0mg | 7.5mg |
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| Vitamin B1 | 0.075mg | 0.343mg |
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| Vitamin B2 | 0.133mg | 0.267mg |
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| Vitamin B3 | 7.363mg | 4.323mg |
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| Vitamin B5 | 0.545mg | 0.555mg |
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| Vitamin B6 | 0.579mg | 0.203mg |
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| Folate | 9µg | 66µg |
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| Vitamin B12 | 1.63µg | 0.22µg |
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| Vitamin K | 1.4µg | 4.5µg |
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| Tryptophan | 0.182mg | 0.1mg |
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| Threonine | 1.105mg | 0.331mg |
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| Isoleucine | 1.259mg | 0.431mg |
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| Leucine | 2.201mg | 0.752mg |
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| Lysine | 2.338mg | 0.491mg |
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| Methionine | 0.72mg | 0.21mg |
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| Phenylalanine | 1.093mg | 0.431mg |
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| Valine | 1.372mg | 0.501mg |
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| Histidine | 0.883mg | 0.301mg |
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| Cholesterol | 79mg | 27mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 3.395g | 3.554g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Monounsaturated Fat | 3.317g | 3.716g |
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| Polyunsaturated fat | 0.322g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
48%
37%
Minerals Daily Need Coverage Score
54%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 52mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 519mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 0.159g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.