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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.

Infographic

Ham 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.
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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 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%
~equal in Potassium ~282mg
~equal in Copper ~0.084mg
~equal in Selenium ~19.9µg

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.
Ham
Ham
5
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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 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%
~equal in Vitamin B3 ~4.323mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 +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
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 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 less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +41.8%
Contains more Poly. FatPolyunsaturated fat +256.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Submarine sandwich 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham 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
44%
Ham
35%
Submarine sandwich
Minerals Daily Need Coverage Score
55%
Ham
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 628mg)
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 - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 1.744g)
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.
Which food is richer in vitamins?
?
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.