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Pizza vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between pizza and submarine sandwich

  • Pizza has more phosphorus, iron, vitamin B12, and folate; however, submarine sandwich is higher in vitamin B6, vitamin C, and vitamin B2.
  • Pizza covers your daily need for phosphorus, 15% more than submarine sandwich.
  • Pizza has 2 times more fiber than submarine sandwich. While pizza has 2.3g of fiber, submarine sandwich has only 1.2g.
  • Submarine sandwich has less saturated fat.

These are the specific foods used in this comparison Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Pizza 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.
Pizza
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +20%
Contains more IronIron +37%
Contains more CopperCopper +25%
Contains more ZincZinc +27.6%
Contains more PhosphorusPhosphorus +92.9%
Contains more PotassiumPotassium +64%
~equal in Calcium ~171mg
~equal in Sodium ~575mg
~equal in Manganese ~0.354mg
~equal in Selenium ~19.9µg

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.
Pizza
6
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 +213.6%
Contains more Vitamin EVitamin E +102.4%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B12Vitamin B12 +90.9%
Contains more Vitamin KVitamin K +48.9%
Contains more FolateFolate +40.9%
Contains more Vitamin CVitamin C +435.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more CholineCholine +77.4%

All nutrients comparison - raw data values

Nutrient Pizza Submarine sandwich DV% diff.
Phosphorus 216mg 112mg 15%
Vitamin B5 0.555mg 11%
Vitamin B6 0.08mg 0.203mg 9%
Iron 2.48mg 1.81mg 8%
Vitamin B12 0.42µg 0.22µg 8%
Vitamin C 1.4mg 7.5mg 7%
Folate 93µg 66µg 7%
Vitamin B2 0.195mg 0.267mg 6%
Vitamin A 69µg 22µg 5%
Starch 26.95g 15.67g 5%
Saturated fat 4.465g 3.554g 4%
Carbs 33.33g 20.43g 4%
Vitamin B1 0.39mg 0.343mg 4%
Fiber 2.3g 1.2g 4%
Monounsaturated fat 2.608g 3.716g 3%
Vitamin B3 3.825mg 4.323mg 3%
Vitamin E 0.83mg 0.41mg 3%
Calories 266kcal 213kcal 3%
Zinc 1.34mg 1.05mg 3%
Potassium 172mg 282mg 3%
Cholesterol 17mg 27mg 3%
Polyunsaturated fat 1.681g 1.927g 2%
Choline 16.4mg 29.1mg 2%
Vitamin K 6.7µg 4.5µg 2%
Calcium 188mg 171mg 2%
Protein 11.39g 10.52g 2%
Copper 0.105mg 0.084mg 2%
Magnesium 24mg 20mg 1%
Fructose 1g 1.4g 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Fats 9.69g 10.04g 1%
Sodium 598mg 575mg 1%
Net carbs 31.03g 19.23g N/A
Sugar 3.58g 3.18g N/A
Selenium 19.9µg 19.9µg 0%
Manganese 0.36mg 0.354mg 0%
Trans fat 0.241g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.41mg 0.331mg 0%
Isoleucine 0.564mg 0.431mg 0%
Leucine 1.139mg 0.752mg 0%
Lysine 0.77mg 0.491mg 0%
Methionine 0.264mg 0.21mg 0%
Phenylalanine 0.664mg 0.431mg 0%
Valine 0.72mg 0.501mg 0%
Histidine 0.355mg 0.301mg 0%
Omega-3 - EPA 0.004g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.175g 0.104g N/A
Omega-3 - DPA 0.004g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.048g N/A
Omega-6 - Linoleic acid 1.367g 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +63.1%
Contains more WaterWater +30.9%
~equal in Protein ~10.52g
~equal in Fats ~10.04g
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
0
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 -20.4%
Contains more Mono. FatMonounsaturated fat +42.5%
Contains more Poly. FatPolyunsaturated fat +14.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
5
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 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 +72%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +425%
Contains more MaltoseMaltose +123.4%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +57.7%
Contains more FructoseFructose +40%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.