Hamburger vs. Submarine sandwich — In-Depth Nutrition Comparison
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The main differences between hamburgers and submarine sandwich
- Hamburgers have more vitamin B12, zinc, iron, and vitamin B3; however, submarine sandwich has more vitamin B1, vitamin C, and calcium.
- Daily need coverage for vitamin B12 for hamburgers is 51% higher.
- Submarine sandwich has 3 times less zinc than hamburgers. Hamburgers have 2.87mg of zinc, while submarine sandwich has 1.05mg.
- Submarine sandwich is lower in cholesterol.
Food types used in this article are Fast foods, hamburger; double, regular, patty; plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more IronIron | +59.1% |
| Contains more ZincZinc | +173.3% |
| Contains more PhosphorusPhosphorus | +21.4% |
| Contains less SodiumSodium | -28% |
| Contains more CalciumCalcium | +67.6% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more ManganeseManganese | +63.1% |
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 B3Vitamin B3 | +24.1% |
| Contains more Vitamin B12Vitamin B12 | +554.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.1% |
| Contains more Vitamin B5Vitamin B5 | +79% |
| Contains more FolateFolate | +17.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.44µg | 0.22µg | 51% |
| Selenium | 19.9µg | 36% | |
| Zinc | 2.87mg | 1.05mg | 17% |
| Protein | 17.08g | 10.52g | 13% |
| Iron | 2.88mg | 1.81mg | 13% |
| Vitamin B1 | 0.217mg | 0.343mg | 11% |
| Polyunsaturated fat | 0.38g | 1.927g | 10% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B3 | 5.365mg | 4.323mg | 7% |
| Sodium | 414mg | 575mg | 7% |
| Cholesterol | 47mg | 27mg | 7% |
| Saturated fat | 5.096g | 3.554g | 7% |
| Fats | 14.36g | 10.04g | 7% |
| Calcium | 102mg | 171mg | 7% |
| Manganese | 0.217mg | 0.354mg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B5 | 0.31mg | 0.555mg | 5% |
| Choline | 29.1mg | 5% | |
| Vitamin K | 4.5µg | 4% | |
| Calories | 295kcal | 213kcal | 4% |
| Monounsaturated fat | 5.495g | 3.716g | 4% |
| Vitamin E | 0.41mg | 3% | |
| Phosphorus | 136mg | 112mg | 3% |
| Folate | 56µg | 66µg | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Potassium | 226mg | 282mg | 2% |
| Vitamin D | 0.2µg | 1% | |
| Copper | 0.091mg | 0.084mg | 1% |
| Vitamin B2 | 0.25mg | 0.267mg | 1% |
| Fiber | 0.9g | 1.2g | 1% |
| Vitamin D | 7IU | 1% | |
| Fructose | 2.03g | 1.4g | 1% |
| Carbs | 24.1g | 20.43g | 1% |
| Net carbs | 23.2g | 19.23g | N/A |
| Magnesium | 20mg | 20mg | 0% |
| Sugar | 4.15g | 3.18g | N/A |
| Vitamin B6 | 0.203mg | 0.203mg | 0% |
| Trans fat | 0.814g | 0.119g | N/A |
| Tryptophan | 0.206mg | 0.1mg | 0% |
| Threonine | 0.666mg | 0.331mg | 0% |
| Isoleucine | 0.716mg | 0.431mg | 0% |
| Leucine | 1.319mg | 0.752mg | 0% |
| Lysine | 1.226mg | 0.491mg | 0% |
| Methionine | 0.37mg | 0.21mg | 0% |
| Phenylalanine | 0.677mg | 0.431mg | 0% |
| Valine | 0.823mg | 0.501mg | 0% |
| Histidine | 0.505mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +62.4% |
| Contains more FatsFats | +43% |
| Contains more CarbsCarbs | +18% |
| Contains more WaterWater | +32.4% |
| Contains more OtherOther | +39.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 g
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 | +47.9% |
| Contains less Sat. FatSaturated fat | -30.3% |
| Contains more Poly. FatPolyunsaturated fat | +407.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.22 g
Glucose:
1.16 g
Fructose:
2.03 g
Lactose:
0.13 g
Maltose:
0.6 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +45% |
| Contains more LactoseLactose | +62.5% |
| Contains more MaltoseMaltose | +27.7% |
| Contains more StarchStarch | +∞% |
~equal in
Glucose
~1.23g
~equal in
Galactose
~0g
