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Hamburger vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between Hamburger and Submarine sandwich

  • Hamburger has 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 from Hamburger is 51% higher.
  • Submarine sandwich has 3 times less Zinc than Hamburger. Hamburger has 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

Hamburger vs Submarine sandwich infographic
Infographic link

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 Iron +59.1%
Contains more Phosphorus +21.4%
Contains less Sodium -28%
Contains more Zinc +173.3%
Contains more Calcium +67.6%
Contains more Potassium +24.8%
Contains more Manganese +63.1%
Equal in Magnesium - 20
Equal in Copper - 0.084
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Iron +59.1%
Contains more Phosphorus +21.4%
Contains less Sodium -28%
Contains more Zinc +173.3%
Contains more Calcium +67.6%
Contains more Potassium +24.8%
Contains more Manganese +63.1%
Equal in Magnesium - 20
Equal in Copper - 0.084

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 B3 +24.1%
Contains more Vitamin B12 +554.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B5 +79%
Contains more Folate +17.9%
Equal in Vitamin B2 - 0.267
Equal in Vitamin B6 - 0.203
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 16% 12%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B12 +554.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.1%
Contains more Vitamin B5 +79%
Contains more Folate +17.9%
Equal in Vitamin B2 - 0.267
Equal in Vitamin B6 - 0.203

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +62.4%
Contains more Fats +43%
Contains more Carbs +18%
Contains more Water +32.4%
Contains more Other +39.7%
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 Protein +62.4%
Contains more Fats +43%
Contains more Carbs +18%
Contains more Water +32.4%
Contains more Other +39.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +47.9%
Contains less Saturated Fat -30.3%
Contains more Polyunsaturated fat +407.1%
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains more Monounsaturated Fat +47.9%
Contains less Saturated Fat -30.3%
Contains more Polyunsaturated fat +407.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Fructose +45%
Contains more Lactose +62.5%
Contains more Maltose +27.7%
Contains more Starch +∞%
Equal in Glucose - 1.23
5% 28% 49% 3% 14%
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
83% 7% 7% 2%
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 Sucrose +∞%
Contains more Fructose +45%
Contains more Lactose +62.5%
Contains more Maltose +27.7%
Contains more Starch +∞%
Equal in Glucose - 1.23

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hamburger Submarine sandwich Opinion
Net carbs 23.2g 19.23g Hamburger
Protein 17.08g 10.52g Hamburger
Fats 14.36g 10.04g Hamburger
Carbs 24.1g 20.43g Hamburger
Calories 295kcal 213kcal Hamburger
Starch 15.67g Submarine sandwich
Fructose 2.03g 1.4g Hamburger
Sugar 4.15g 3.18g Submarine sandwich
Fiber 0.9g 1.2g Submarine sandwich
Calcium 102mg 171mg Submarine sandwich
Iron 2.88mg 1.81mg Hamburger
Magnesium 20mg 20mg
Phosphorus 136mg 112mg Hamburger
Potassium 226mg 282mg Submarine sandwich
Sodium 414mg 575mg Hamburger
Zinc 2.87mg 1.05mg Hamburger
Copper 0.091mg 0.084mg Hamburger
Manganese 0.217mg 0.354mg Submarine sandwich
Selenium 19.9µg Submarine sandwich
Vitamin A 0IU 170IU Submarine sandwich
Vitamin A RAE 0µg 22µg Submarine sandwich
Vitamin E 0.41mg Submarine sandwich
Vitamin D 7IU Submarine sandwich
Vitamin D 0.2µg Submarine sandwich
Vitamin C 0mg 7.5mg Submarine sandwich
Vitamin B1 0.217mg 0.343mg Submarine sandwich
Vitamin B2 0.25mg 0.267mg Submarine sandwich
Vitamin B3 5.365mg 4.323mg Hamburger
Vitamin B5 0.31mg 0.555mg Submarine sandwich
Vitamin B6 0.203mg 0.203mg
Folate 56µg 66µg Submarine sandwich
Vitamin B12 1.44µg 0.22µg Hamburger
Choline 29.1mg Submarine sandwich
Vitamin K 4.5µg Submarine sandwich
Tryptophan 0.206mg 0.1mg Hamburger
Threonine 0.666mg 0.331mg Hamburger
Isoleucine 0.716mg 0.431mg Hamburger
Leucine 1.319mg 0.752mg Hamburger
Lysine 1.226mg 0.491mg Hamburger
Methionine 0.37mg 0.21mg Hamburger
Phenylalanine 0.677mg 0.431mg Hamburger
Valine 0.823mg 0.501mg Hamburger
Histidine 0.505mg 0.301mg Hamburger
Cholesterol 47mg 27mg Submarine sandwich
Trans Fat 0.814g 0.119g Submarine sandwich
Saturated Fat 5.096g 3.554g Submarine sandwich
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Monounsaturated Fat 5.495g 3.716g Hamburger
Polyunsaturated fat 0.38g 1.927g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Submarine sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Hamburger
36%
Submarine sandwich
Minerals Daily Need Coverage Score
42%
Hamburger
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 0.97g)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Submarine sandwich
Submarine sandwich is lower in Saturated Fat (difference - 1.542g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food contains less Sodium?
Hamburger
Hamburger contains less Sodium (difference - 161mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. 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.