Greek Tzatziki vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the differences between greek Tzatziki and submarine sandwich?
- Greek Tzatziki is higher in fiber, yet submarine sandwich is higher in vitamin B1, vitamin B6, vitamin B3, folate, vitamin C, and iron.
- Greek Tzatziki's daily need coverage for fiber is 19% more.
- The amount of saturated fat in greek Tzatziki is lower.
We used KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.
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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 less SodiumSodium | -44% |
| Contains more CalciumCalcium | +47.4% |
| Contains more PotassiumPotassium | +52.4% |
| Contains more IronIron | +39.2% |
| Contains more ZincZinc | +110% |
| Contains more PhosphorusPhosphorus | +31.8% |
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.
| Contains more Vitamin B12Vitamin B12 | +36.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71.5% |
| Contains more Vitamin B2Vitamin B2 | +33.5% |
| Contains more Vitamin B3Vitamin B3 | +60.1% |
| Contains more Vitamin B6Vitamin B6 | +238.3% |
| Contains more FolateFolate | +135.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.1 g
Fats:
6.6 g
Carbs:
29.7 g
Water:
46.3 g
Other:
6.3 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +45.4% |
| Contains more OtherOther | +152% |
| Contains more FatsFats | +52.1% |
| Contains more WaterWater | +22.1% |
~equal in
Protein
~10.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1.7 g
Polyunsaturated fat:
Poly. Fat
1.1 g
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 | -35.3% |
| Contains more Mono. FatMonounsaturated fat | +118.6% |
| Contains more Poly. FatPolyunsaturated fat | +75.2% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 19.9µg | 36% | |
| Fiber | 5.9g | 1.2g | 19% |
| Manganese | 0.354mg | 15% | |
| Vitamin B1 | 0.2mg | 0.343mg | 12% |
| Vitamin B6 | 0.06mg | 0.203mg | 11% |
| Sodium | 322mg | 575mg | 11% |
| Vitamin B5 | 0.555mg | 11% | |
| Vitamin B3 | 2.7mg | 4.323mg | 10% |
| Folate | 28µg | 66µg | 10% |
| Copper | 0.084mg | 9% | |
| Vitamin C | 0mg | 7.5mg | 8% |
| Cholesterol | 10mg | 27mg | 6% |
| Polyunsaturated fat | 1.1g | 1.927g | 6% |
| Saturated fat | 2.3g | 3.554g | 6% |
| Iron | 1.3mg | 1.81mg | 6% |
| Starch | 15.67g | 6% | |
| Calcium | 116mg | 171mg | 6% |
| Vitamin B2 | 0.2mg | 0.267mg | 5% |
| Choline | 29.1mg | 5% | |
| Zinc | 0.5mg | 1.05mg | 5% |
| Monounsaturated fat | 1.7g | 3.716g | 5% |
| Magnesium | 20mg | 5% | |
| Fats | 6.6g | 10.04g | 5% |
| Phosphorus | 85mg | 112mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Potassium | 185mg | 282mg | 3% |
| Carbs | 29.7g | 20.43g | 3% |
| Vitamin B12 | 0.3µg | 0.22µg | 3% |
| Vitamin A | 22µg | 2% | |
| Fructose | 1.4g | 2% | |
| Calories | 203kcal | 213kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin D | 0IU | 7IU | 1% |
| Protein | 11.1g | 10.52g | 1% |
| Net carbs | 23.8g | 19.23g | N/A |
| Sugar | 2.7g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
17%
35%
Minerals Daily Need Coverage Score
19%
49%
Comparison summary
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek Tzatziki is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Greek Tzatziki is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Greek Tzatziki contains less Sodium (difference - 253mg)
Which food is lower in Saturated fat?
Greek Tzatziki is lower in Saturated fat (difference - 1.254g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)