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  6. Pot roast vs. Submarine sandwich

Pot roast vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between pot roast and submarine sandwich?

  • Pot roast is higher in vitamin B12, zinc, and choline, yet submarine sandwich is higher in vitamin B1, calcium, manganese, and folate.
  • Pot roast's daily need coverage for vitamin B12 is 80% more.
  • Pot roast has 6 times more zinc than submarine sandwich. While pot roast has 6.66mg of zinc, submarine sandwich has only 1.05mg.
  • The amount of cholesterol in submarine sandwich is lower.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Pot roast 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
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 IronIron +33.7%
Contains more CopperCopper +17.9%
Contains more ZincZinc +534.3%
Contains more PhosphorusPhosphorus +55.4%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +35.7%
Contains more CalciumCalcium +968.8%
Contains more PotassiumPotassium +22.1%
Contains more ManganeseManganese +3440%
~equal in Magnesium ~20mg

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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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 +24.4%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin B12Vitamin B12 +868.2%
Contains more CholineCholine +278.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +481.4%
Contains more Vitamin B2Vitamin B2 +56.1%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0.2µg
~equal in Vitamin B3 ~4.323mg
~equal in Vitamin B5 ~0.555mg

All nutrients comparison - raw data values

Nutrient Pot roast Submarine sandwich DV% diff.
Vitamin B12 2.13µg 0.22µg 80%
Zinc 6.66mg 1.05mg 51%
Protein 28.94g 10.52g 37%
Cholesterol 116mg 27mg 30%
Vitamin B1 0.059mg 0.343mg 24%
Sodium 47mg 575mg 23%
Saturated fat 7.548g 3.554g 18%
Calcium 16mg 171mg 16%
Manganese 0.01mg 0.354mg 15%
Choline 110.2mg 29.1mg 15%
Fats 19.17g 10.04g 14%
Folate 9µg 66µg 14%
Selenium 27µg 19.9µg 13%
Monounsaturated fat 8.175g 3.716g 11%
Phosphorus 174mg 112mg 9%
Iron 2.42mg 1.81mg 8%
Polyunsaturated fat 0.708g 1.927g 8%
Vitamin C 0mg 7.5mg 8%
Carbs 0g 20.43g 7%
Vitamin B2 0.171mg 0.267mg 7%
Starch 15.67g 6%
Vitamin B6 0.283mg 0.203mg 6%
Fiber 0g 1.2g 5%
Calories 297kcal 213kcal 4%
Vitamin A 0µg 22µg 2%
Copper 0.099mg 0.084mg 2%
Vitamin K 1.8µg 4.5µg 2%
Fructose 1.4g 2%
Potassium 231mg 282mg 2%
Vitamin E 0.51mg 0.41mg 1%
Vitamin B3 4.105mg 4.323mg 1%
Net carbs 0g 19.23g N/A
Vitamin D 8IU 7IU 0%
Magnesium 19mg 20mg 0%
Sugar 0g 3.18g N/A
Vitamin D 0.2µg 0.2µg 0%
Vitamin B5 0.571mg 0.555mg 0%
Trans fat 0.119g N/A
Tryptophan 0.19mg 0.1mg 0%
Threonine 1.156mg 0.331mg 0%
Isoleucine 1.317mg 0.431mg 0%
Leucine 2.302mg 0.752mg 0%
Lysine 2.446mg 0.491mg 0%
Methionine 0.754mg 0.21mg 0%
Phenylalanine 1.143mg 0.431mg 0%
Valine 1.436mg 0.501mg 0%
Histidine 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 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 +175.1%
Contains more FatsFats +90.9%
Contains more CarbsCarbs +∞%
~equal in Water ~56.51g
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 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 +120%
Contains less Sat. FatSaturated fat -52.9%
Contains more Poly. FatPolyunsaturated fat +172.2%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.