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Gouda cheese vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between gouda cheese and submarine sandwich?

  • Gouda cheese is richer in phosphorus, vitamin B12, calcium, and zinc, yet submarine sandwich is richer in vitamin B3, vitamin B1, iron, and manganese.
  • Gouda cheese's daily need coverage for saturated fat is 70% higher.
  • Gouda cheese has 7 times more vitamin B12 than submarine sandwich. Gouda cheese has 1.54µg of vitamin B12, while submarine sandwich has 0.22µg.
  • Submarine sandwich contains less saturated fat.

We used Cheese, gouda and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 +45%
Contains more CalciumCalcium +309.4%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +387.5%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +654.2%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -29.8%
Contains more ManganeseManganese +3118.2%
Contains more SeleniumSelenium +37.2%

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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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 +650%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +25.1%
Contains more Vitamin B12Vitamin B12 +600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin B1Vitamin B1 +1043.3%
Contains more Vitamin B3Vitamin B3 +6761.9%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more Vitamin KVitamin K +95.7%
Contains more FolateFolate +214.3%
Contains more CholineCholine +89%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +137.1%
Contains more FatsFats +173.3%
Contains more OtherOther +57.6%
Contains more CarbsCarbs +820.3%
Contains more WaterWater +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +108.5%
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +193.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Submarine sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Submarine sandwich DV% diff.
Saturated fat 17.614g 3.554g 64%
Phosphorus 546mg 112mg 62%
Vitamin B12 1.54µg 0.22µg 55%
Calcium 700mg 171mg 53%
Cholesterol 114mg 27mg 29%
Protein 24.94g 10.52g 29%
Fats 27.44g 10.04g 27%
Vitamin B3 0.063mg 4.323mg 27%
Zinc 3.9mg 1.05mg 26%
Vitamin B1 0.03mg 0.343mg 26%
Iron 0.24mg 1.81mg 20%
Vitamin A 165µg 22µg 16%
Manganese 0.011mg 0.354mg 15%
Folate 21µg 66µg 11%
Sodium 819mg 575mg 11%
Monounsaturated fat 7.747g 3.716g 10%
Selenium 14.5µg 19.9µg 10%
Vitamin B6 0.08mg 0.203mg 9%
Polyunsaturated fat 0.657g 1.927g 8%
Vitamin C 0mg 7.5mg 8%
Calories 356kcal 213kcal 7%
Starch 15.67g 6%
Carbs 2.22g 20.43g 6%
Copper 0.036mg 0.084mg 5%
Vitamin B2 0.334mg 0.267mg 5%
Fiber 0g 1.2g 5%
Potassium 121mg 282mg 5%
Vitamin B5 0.34mg 0.555mg 4%
Vitamin D 0.5µg 0.2µg 2%
Choline 15.4mg 29.1mg 2%
Vitamin D 20IU 7IU 2%
Vitamin K 2.3µg 4.5µg 2%
Magnesium 29mg 20mg 2%
Fructose 1.4g 2%
Vitamin E 0.24mg 0.41mg 1%
Net carbs 2.22g 19.23g N/A
Sugar 2.22g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.352mg 0.1mg 0%
Threonine 0.93mg 0.331mg 0%
Isoleucine 1.306mg 0.431mg 0%
Leucine 2.564mg 0.752mg 0%
Lysine 2.654mg 0.491mg 0%
Methionine 0.719mg 0.21mg 0%
Phenylalanine 1.431mg 0.431mg 0%
Valine 1.806mg 0.501mg 0%
Histidine 1.032mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Gouda cheese
35%
Submarine sandwich
Minerals Daily Need Coverage Score
79%
Gouda cheese
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 14.06g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 0.96g)
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.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.