Hamburger vs. Chicken teriyaki subway — In-Depth Nutrition Comparison

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Significant differences between hamburgers and chicken teriyaki subway

Hamburgers are richer in vitamin B12, zinc, and iron, while chicken teriyaki subway is higher in vitamin B5 and vitamin B6.
Hamburgers cover your daily vitamin B12 needs 55% more than chicken teriyaki subway.
Hamburgers have 10 times more saturated fat than chicken teriyaki subway. Hamburgers have 5.096g of saturated fat, while chicken teriyaki subway has 0.505g.

Specific food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce.

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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.

Hamburger

Chicken teriyaki subway

Contains more IronIron	+89.5%
Contains more CopperCopper	+28.2%
Contains more ZincZinc	+348.4%

Contains more MagnesiumMagnesium	+15%
Contains more CalciumCalcium	+39.2%
Contains more PotassiumPotassium	+26.1%
Contains less SodiumSodium	-26.3%
Contains more ManganeseManganese	+30%

~equal in Phosphorus ~139mg

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.

Hamburger

Chicken teriyaki subway

Contains more Vitamin B2Vitamin B2	+17.4%
Contains more Vitamin B12Vitamin B12	+1209.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+25.8%
Contains more Vitamin B5Vitamin B5	+111.3%
Contains more Vitamin B6Vitamin B6	+38.9%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~5.063mg

~equal in Vitamin K ~µg

~equal in Folate ~58µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	0.11µg	55%
Selenium		15.4µg	28%
Saturated fat	5.096g	0.505g	21%
Zinc	2.87mg	0.64mg	20%
Fats	14.36g	2.37g	18%
Iron	2.88mg	1.52mg	17%
Monounsaturated fat	5.495g	0.642g	12%
Protein	17.08g	10.91g	12%
Cholesterol	47mg	22mg	8%
Calories	295kcal	155kcal	7%
Vitamin B5	0.31mg	0.655mg	7%
Starch		13.77g	6%
Vitamin B6	0.203mg	0.282mg	6%
Sodium	414mg	305mg	5%
Vitamin B1	0.217mg	0.273mg	5%
Calcium	102mg	142mg	4%
Manganese	0.217mg	0.282mg	3%
Polyunsaturated fat	0.38g	0.831g	3%
Vitamin E		0.38mg	3%
Vitamin B2	0.25mg	0.213mg	3%
Vitamin B3	5.365mg	5.063mg	2%
Copper	0.091mg	0.071mg	2%
Potassium	226mg	285mg	2%
Carbs	24.1g	22.54g	1%
Vitamin C	0mg	1.1mg	1%
Magnesium	20mg	23mg	1%
Fiber	0.9g	1.2g	1%
Folate	56µg	58µg	1%
Net carbs	23.2g	21.34g	N/A
Sugar	4.15g	6.06g	N/A
Phosphorus	136mg	139mg	0%
Vitamin A	0µg	3µg	0%
Trans fat	0.814g	0.012g	N/A
Tryptophan	0.206mg		0%
Threonine	0.666mg		0%
Isoleucine	0.716mg		0%
Leucine	1.319mg		0%
Lysine	1.226mg		0%
Methionine	0.37mg		0%
Phenylalanine	0.677mg		0%
Valine	0.823mg		0%
Histidine	0.505mg		0%
Fructose	2.03g	2.39g	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA		0.061g	N/A
Omega-3 - DPA		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.005g	N/A
Omega-6 - Eicosadienoic acid		0.003g	N/A
Omega-6 - Linoleic acid		0.717g	N/A