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Jerky vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between Jerky and Submarine sandwich?

  • Jerky is richer in Zinc, Iron, Phosphorus, Vitamin B12, Folate, and Copper, yet Submarine sandwich is richer in Selenium, and Vitamin B3.
  • Jerky's daily need coverage for Sodium is 65% higher.
  • Jerky has 8 times more Zinc than Submarine sandwich. Jerky has 8.11mg of Zinc, while Submarine sandwich has 1.05mg.
  • Submarine sandwich contains less Sodium.

We used Snacks, beef jerky, chopped and formed and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Jerky 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 +199.4%
Contains more Magnesium +155%
Contains more Phosphorus +263.4%
Contains more Potassium +111.7%
Contains more Zinc +672.4%
Contains more Copper +170.2%
Contains more Calcium +755%
Contains less Sodium -72.4%
Contains more Manganese +218.9%
Contains more Selenium +86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Iron +199.4%
Contains more Magnesium +155%
Contains more Phosphorus +263.4%
Contains more Potassium +111.7%
Contains more Zinc +672.4%
Contains more Copper +170.2%
Contains more Calcium +755%
Contains less Sodium -72.4%
Contains more Manganese +218.9%
Contains more Selenium +86%

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.
Jerky
4
:
Contains more Vitamin E +19.5%
Contains more Vitamin D +50%
Contains more Folate +103%
Contains more Vitamin B12 +350%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.7%
Contains more Vitamin B2 +88%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B5 +240.5%
Contains more Vitamin B6 +13.4%
Contains more Vitamin K +95.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Contains more Vitamin E +19.5%
Contains more Vitamin D +50%
Contains more Folate +103%
Contains more Vitamin B12 +350%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.7%
Contains more Vitamin B2 +88%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B5 +240.5%
Contains more Vitamin B6 +13.4%
Contains more Vitamin K +95.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +215.6%
Contains more Fats +155%
Contains more Other +173.6%
Contains more Carbs +85.7%
Contains more Water +141.9%
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +215.6%
Contains more Fats +155%
Contains more Other +173.6%
Contains more Carbs +85.7%
Contains more Water +141.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +204.2%
Contains less Saturated Fat -67.2%
Contains more Polyunsaturated fat +90.6%
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains more Monounsaturated Fat +204.2%
Contains less Saturated Fat -67.2%
Contains more Polyunsaturated fat +90.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Submarine sandwich Opinion
Net carbs 9.2g 19.23g Submarine sandwich
Protein 33.2g 10.52g Jerky
Fats 25.6g 10.04g Jerky
Carbs 11g 20.43g Submarine sandwich
Calories 410kcal 213kcal Jerky
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 9g 3.18g Submarine sandwich
Fiber 1.8g 1.2g Jerky
Calcium 20mg 171mg Submarine sandwich
Iron 5.42mg 1.81mg Jerky
Magnesium 51mg 20mg Jerky
Phosphorus 407mg 112mg Jerky
Potassium 597mg 282mg Jerky
Sodium 2081mg 575mg Submarine sandwich
Zinc 8.11mg 1.05mg Jerky
Copper 0.227mg 0.084mg Jerky
Manganese 0.111mg 0.354mg Submarine sandwich
Selenium 10.7µg 19.9µg Submarine sandwich
Vitamin A 0IU 170IU Submarine sandwich
Vitamin A RAE 0µg 22µg Submarine sandwich
Vitamin E 0.49mg 0.41mg Jerky
Vitamin D 11IU 7IU Jerky
Vitamin D 0.3µg 0.2µg Jerky
Vitamin C 0mg 7.5mg Submarine sandwich
Vitamin B1 0.154mg 0.343mg Submarine sandwich
Vitamin B2 0.142mg 0.267mg Submarine sandwich
Vitamin B3 1.732mg 4.323mg Submarine sandwich
Vitamin B5 0.163mg 0.555mg Submarine sandwich
Vitamin B6 0.179mg 0.203mg Submarine sandwich
Folate 134µg 66µg Jerky
Vitamin B12 0.99µg 0.22µg Jerky
Vitamin K 2.3µg 4.5µg Submarine sandwich
Tryptophan 0.1mg Submarine sandwich
Threonine 0.331mg Submarine sandwich
Isoleucine 0.431mg Submarine sandwich
Leucine 0.752mg Submarine sandwich
Lysine 0.491mg Submarine sandwich
Methionine 0.21mg Submarine sandwich
Phenylalanine 0.431mg Submarine sandwich
Valine 0.501mg Submarine sandwich
Histidine 0.301mg Submarine sandwich
Cholesterol 48mg 27mg Submarine sandwich
Trans Fat 0.119g Jerky
Saturated Fat 10.85g 3.554g Submarine sandwich
Omega-3 - DHA 0g 0.002g Submarine sandwich
Omega-3 - EPA 0g 0.001g Submarine sandwich
Omega-3 - DPA 0g 0.005g Submarine sandwich
Monounsaturated Fat 11.305g 3.716g Jerky
Polyunsaturated fat 1.011g 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
Jerky 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
34%
Jerky
37%
Submarine sandwich
Minerals Daily Need Coverage Score
111%
Jerky
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 5.82g)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 1506mg)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Submarine sandwich
Submarine sandwich is lower in Saturated Fat (difference - 7.296g)
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 - $4)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.