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Pasta vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are pasta and submarine sandwich different?

  • Submarine sandwich is higher than pasta in vitamin B3, calcium, vitamin B6, vitamin B1, vitamin B2, iron, vitamin C, and potassium.
  • Submarine sandwich covers your daily need for sodium, 25% more than pasta.
  • Pasta is lower in saturated fat.

Pasta, fresh-refrigerated, plain, cooked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

Infographic

Pasta 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.
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 less SodiumSodium -99%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +2750%
Contains more PotassiumPotassium +1075%
Contains more IronIron +58.8%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +58%
~equal in Copper ~0.084mg

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.
Pasta
0
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more Vitamin B2Vitamin B2 +78%
Contains more Vitamin B3Vitamin B3 +335.8%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more Vitamin B12Vitamin B12 +57.1%
~equal in Folate ~66µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 CarbsCarbs +22%
Contains more WaterWater +21.3%
Contains more ProteinProtein +104.3%
Contains more FatsFats +856.2%
Contains more OtherOther +706.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -95.8%
Contains more Mono. FatMonounsaturated fat +2896.8%
Contains more Poly. FatPolyunsaturated fat +349.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Submarine sandwich DV% diff.
Selenium 19.9µg 36%
Sodium 6mg 575mg 25%
Vitamin B3 0.992mg 4.323mg 21%
Calcium 6mg 171mg 17%
Saturated fat 0.15g 3.554g 15%
Fats 1.05g 10.04g 14%
Vitamin B6 0.034mg 0.203mg 13%
Protein 5.15g 10.52g 11%
Vitamin B1 0.209mg 0.343mg 11%
Polyunsaturated fat 0.429g 1.927g 10%
Monounsaturated fat 0.124g 3.716g 9%
Vitamin B2 0.15mg 0.267mg 9%
Potassium 24mg 282mg 8%
Vitamin C 0mg 7.5mg 8%
Iron 1.14mg 1.81mg 8%
Vitamin B5 0.183mg 0.555mg 7%
Phosphorus 63mg 112mg 7%
Manganese 0.224mg 0.354mg 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Fiber 1.2g 5%
Vitamin K 4.5µg 4%
Calories 131kcal 213kcal 4%
Zinc 0.56mg 1.05mg 4%
Vitamin E 0.41mg 3%
Vitamin B12 0.14µg 0.22µg 3%
Fructose 1.4g 2%
Vitamin A 6µg 22µg 2%
Carbs 24.93g 20.43g 2%
Cholesterol 33mg 27mg 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Copper 0.093mg 0.084mg 1%
Folate 64µg 66µg 1%
Net carbs 24.93g 19.23g N/A
Magnesium 18mg 20mg 0%
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.065mg 0.1mg 0%
Threonine 0.134mg 0.331mg 0%
Isoleucine 0.197mg 0.431mg 0%
Leucine 0.348mg 0.752mg 0%
Lysine 0.097mg 0.491mg 0%
Methionine 0.079mg 0.21mg 0%
Phenylalanine 0.247mg 0.431mg 0%
Valine 0.217mg 0.501mg 0%
Histidine 0.103mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
35%
Submarine sandwich
Minerals Daily Need Coverage Score
16%
Pasta
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 6mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 49)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 569mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 3.404g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.