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  6. Monterey Jack vs. Submarine sandwich

Monterey Jack vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are monterey Jack and submarine sandwich different?

  • Monterey Jack is higher in calcium, phosphorus, vitamin B12, and zinc; however, submarine sandwich is richer in vitamin B1, vitamin B3, manganese, and iron.
  • Daily need coverage for saturated fat for monterey Jack is 78% higher.
  • Monterey Jack contains 4 times more calcium than submarine sandwich. While monterey Jack contains 746mg of calcium, submarine sandwich contains only 171mg.
  • Submarine sandwich has less saturated fat.

Cheese, monterey and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.

Infographic

Monterey Jack 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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 MagnesiumMagnesium +35%
Contains more CalciumCalcium +336.3%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +296.4%
Contains more PotassiumPotassium +248.1%
Contains more IronIron +151.4%
Contains more CopperCopper +162.5%
Contains more ManganeseManganese +3118.2%
Contains more SeleniumSelenium +37.2%
~equal in Sodium ~575mg

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.
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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 AVitamin A +800%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B2Vitamin B2 +46.1%
Contains more Vitamin B12Vitamin B12 +277.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.7%
Contains more Vitamin B1Vitamin B1 +2186.7%
Contains more Vitamin B3Vitamin B3 +4548.4%
Contains more Vitamin B5Vitamin B5 +164.3%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +266.7%
Contains more CholineCholine +89%

All nutrients comparison - raw data values

Nutrient Monterey Jack Submarine sandwich DV% diff.
Saturated fat 19.066g 3.554g 71%
Calcium 746mg 171mg 58%
Phosphorus 444mg 112mg 47%
Fats 30.28g 10.04g 31%
Protein 24.48g 10.52g 28%
Vitamin B1 0.015mg 0.343mg 27%
Vitamin B3 0.093mg 4.323mg 26%
Vitamin B12 0.83µg 0.22µg 25%
Cholesterol 89mg 27mg 21%
Vitamin A 198µg 22µg 20%
Zinc 3mg 1.05mg 18%
Manganese 0.011mg 0.354mg 15%
Iron 0.72mg 1.81mg 14%
Monounsaturated fat 8.751g 3.716g 13%
Folate 18µg 66µg 12%
Selenium 14.5µg 19.9µg 10%
Vitamin B6 0.079mg 0.203mg 10%
Vitamin B2 0.39mg 0.267mg 9%
Calories 373kcal 213kcal 8%
Vitamin C 0mg 7.5mg 8%
Vitamin B5 0.21mg 0.555mg 7%
Polyunsaturated fat 0.899g 1.927g 7%
Carbs 0.68g 20.43g 7%
Starch 15.67g 6%
Copper 0.032mg 0.084mg 6%
Potassium 81mg 282mg 6%
Fiber 0g 1.2g 5%
Magnesium 27mg 20mg 2%
Choline 15.4mg 29.1mg 2%
Vitamin D 0.6µg 0.2µg 2%
Fructose 1.4g 2%
Vitamin D 22IU 7IU 2%
Vitamin K 2.5µg 4.5µg 2%
Sodium 600mg 575mg 1%
Vitamin E 0.26mg 0.41mg 1%
Net carbs 0.68g 19.23g N/A
Sugar 0.5g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.315mg 0.1mg 0%
Threonine 0.871mg 0.331mg 0%
Isoleucine 1.519mg 0.431mg 0%
Leucine 2.344mg 0.752mg 0%
Lysine 2.037mg 0.491mg 0%
Methionine 0.641mg 0.21mg 0%
Phenylalanine 1.289mg 0.431mg 0%
Valine 1.635mg 0.501mg 0%
Histidine 0.859mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 +132.7%
Contains more FatsFats +201.6%
Contains more OtherOther +42%
Contains more CarbsCarbs +2904.4%
Contains more WaterWater +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 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 more Mono. FatMonounsaturated fat +135.5%
Contains less Sat. FatSaturated fat -81.4%
Contains more Poly. FatPolyunsaturated fat +114.3%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.