Ham vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are ham and submarine sandwich different?
- Ham is richer in vitamin B1, vitamin B12, zinc, vitamin B6, phosphorus, and choline, while submarine sandwich is higher in calcium, folate, and manganese.
- Ham covers your daily need for vitamin B1, 34% more than submarine sandwich.
- Ham contains 3 times more vitamin B12 than submarine sandwich. Ham contains 0.65µg of vitamin B12, while submarine sandwich contains 0.22µg.
- Submarine sandwich is lower in sodium.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used 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 more ZincZinc | +174.3% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +2037.5% |
| Contains more IronIron | +22.3% |
| Contains less SodiumSodium | -52.2% |
| Contains more ManganeseManganese | +555.6% |
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 DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +119.8% |
| Contains more Vitamin B6Vitamin B6 | +97% |
| Contains more Vitamin B12Vitamin B12 | +195.5% |
| Contains more CholineCholine | +192.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +64% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.343mg | 34% |
| Sodium | 1203mg | 575mg | 27% |
| Protein | 20.93g | 10.52g | 21% |
| Vitamin B12 | 0.65µg | 0.22µg | 18% |
| Zinc | 2.88mg | 1.05mg | 17% |
| Folate | 3µg | 66µg | 16% |
| Calcium | 8mg | 171mg | 16% |
| Vitamin B6 | 0.4mg | 0.203mg | 15% |
| Manganese | 0.054mg | 0.354mg | 13% |
| Phosphorus | 196mg | 112mg | 12% |
| Choline | 85.1mg | 29.1mg | 10% |
| Cholesterol | 53mg | 27mg | 9% |
| Polyunsaturated fat | 0.54g | 1.927g | 9% |
| Saturated fat | 1.81g | 3.554g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Fats | 5.53g | 10.04g | 7% |
| Carbs | 1.5g | 20.43g | 6% |
| Starch | 15.67g | 6% | |
| Fiber | 0g | 1.2g | 5% |
| Vitamin B2 | 0.202mg | 0.267mg | 5% |
| Iron | 1.48mg | 1.81mg | 4% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Monounsaturated fat | 2.62g | 3.716g | 3% |
| Vitamin B5 | 0.403mg | 0.555mg | 3% |
| Calories | 145kcal | 213kcal | 3% |
| Vitamin D | 32IU | 7IU | 3% |
| Vitamin D | 0.8µg | 0.2µg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin B3 | 4.023mg | 4.323mg | 2% |
| Selenium | 19.5µg | 19.9µg | 1% |
| Vitamin E | 0.25mg | 0.41mg | 1% |
| Copper | 0.079mg | 0.084mg | 1% |
| Magnesium | 14mg | 20mg | 1% |
| Net carbs | 1.5g | 19.23g | N/A |
| Potassium | 287mg | 282mg | 0% |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.251mg | 0.1mg | 0% |
| Threonine | 0.931mg | 0.331mg | 0% |
| Isoleucine | 0.918mg | 0.431mg | 0% |
| Leucine | 1.661mg | 0.752mg | 0% |
| Lysine | 1.775mg | 0.491mg | 0% |
| Methionine | 0.553mg | 0.21mg | 0% |
| Phenylalanine | 0.904mg | 0.431mg | 0% |
| Valine | 0.908mg | 0.501mg | 0% |
| Histidine | 0.75mg | 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
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +99% |
| Contains more WaterWater | +19.7% |
| Contains more OtherOther | +74.8% |
| Contains more FatsFats | +81.6% |
| Contains more CarbsCarbs | +1262% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 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 | -49.1% |
| Contains more Mono. FatMonounsaturated fat | +41.8% |
| Contains more Poly. FatPolyunsaturated fat | +256.9% |
