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Nachos vs. Submarine sandwich — In-Depth Nutrition Comparison

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Important differences between nachos and submarine sandwich

  • Nachos have more vitamin E, vitamin K, and phosphorus; however, submarine sandwich has more vitamin B3, selenium, vitamin B1, folate, iron, and calcium.
  • Nachos' daily need coverage for vitamin E is 24% more.
  • Nachos have 4 times more vitamin K than submarine sandwich. Nachos have 19.3µg of vitamin K, while submarine sandwich has 4.5µg.
  • Nachos are lower in sodium.

The food varieties used in the comparison are Fast foods, nachos, with cheese and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Nachos vs Submarine sandwich 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.
Nachos
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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 +110%
Contains more PotassiumPotassium +28.4%
Contains more PhosphorusPhosphorus +76.8%
Contains less SodiumSodium -45.6%
Contains more CalciumCalcium +171.4%
Contains more IronIron +141.3%
Contains more CopperCopper +31.3%
Contains more ZincZinc +22.1%
Contains more ManganeseManganese +89.3%
Contains more SeleniumSelenium +131.4%

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.
Nachos
2
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 EVitamin E +895.1%
Contains more Vitamin KVitamin K +328.9%
Contains more Vitamin CVitamin C +581.8%
Contains more Vitamin AVitamin A +340%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +178.9%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B3Vitamin B3 +586.2%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more Vitamin B12Vitamin B12 +214.3%
Contains more FolateFolate +560%
Contains more CholineCholine +10.2%
~equal in Vitamin B6 ~0.203mg

All nutrients comparison - raw data values

Nutrient Nachos Submarine sandwich DV% diff.
Monounsaturated fat 14.02g 3.716g 26%
Vitamin E 4.08mg 0.41mg 24%
Vitamin B3 0.63mg 4.323mg 23%
Selenium 8.6µg 19.9µg 21%
Polyunsaturated fat 5.04g 1.927g 21%
Fats 21.5g 10.04g 18%
Vitamin B1 0.123mg 0.343mg 18%
Folate 10µg 66µg 14%
Iron 0.75mg 1.81mg 13%
Vitamin K 19.3µg 4.5µg 12%
Phosphorus 198mg 112mg 12%
Protein 4.32g 10.52g 12%
Sodium 313mg 575mg 11%
Calcium 63mg 171mg 11%
Vitamin B2 0.133mg 0.267mg 10%
Cholesterol 3mg 27mg 8%
Fiber 3.2g 1.2g 8%
Manganese 0.187mg 0.354mg 7%
Calories 343kcal 213kcal 7%
Vitamin C 1.1mg 7.5mg 7%
Saturated fat 2.173g 3.554g 6%
Vitamin B12 0.07µg 0.22µg 6%
Starch 28.33g 15.67g 5%
Magnesium 42mg 20mg 5%
Carbs 34.91g 20.43g 5%
Vitamin B5 0.38mg 0.555mg 4%
Vitamin A 5µg 22µg 2%
Copper 0.064mg 0.084mg 2%
Potassium 362mg 282mg 2%
Fructose 0g 1.4g 2%
Zinc 0.86mg 1.05mg 2%
Vitamin B6 0.215mg 0.203mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 31.71g 19.23g N/A
Sugar 2.17g 3.18g N/A
Trans fat 0.058g 0.119g N/A
Choline 26.4mg 29.1mg 0%
Tryptophan 0.042mg 0.1mg 0%
Threonine 0.156mg 0.331mg 0%
Isoleucine 0.187mg 0.431mg 0%
Leucine 0.521mg 0.752mg 0%
Lysine 0.156mg 0.491mg 0%
Methionine 0.094mg 0.21mg 0%
Phenylalanine 0.229mg 0.431mg 0%
Valine 0.25mg 0.501mg 0%
Histidine 0.135mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.617g 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.032g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.011g 0.048g N/A
Omega-6 - Linoleic acid 4.343g 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 FatsFats +114.1%
Contains more CarbsCarbs +70.9%
Contains more ProteinProtein +143.5%
Contains more WaterWater +51.1%
Contains more OtherOther +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
3
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 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 less Sat. FatSaturated fat -38.9%
Contains more Mono. FatMonounsaturated fat +277.3%
Contains more Poly. FatPolyunsaturated fat +161.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nachos
3
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 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 StarchStarch +80.8%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +1937.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.