Potato bread vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on differences between Potato bread and Submarine sandwich
- Potato bread has more Phosphorus, Fiber, Folate, and Potassium, however, Submarine sandwich is higher in Vitamin B3, Selenium, Vitamin B1, and Vitamin B2.
- Potato bread covers your daily Phosphorus needs 37% more than Submarine sandwich.
- Submarine sandwich contains 5 times less Fiber than Potato bread. Potato bread contains 6.3g of Fiber, while Submarine sandwich contains 1.2g.
Food varieties used in this article are Bread, potato and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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.
Contains
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Iron
+24.3%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+229.5%
Contains
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Potassium
+154.6%
Contains
less
Sodium
-34.8%
Contains
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Zinc
+37.1%
Contains
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Copper
+11.9%
Contains
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Manganese
+39.9%
Contains
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Selenium
+109.5%
Equal in Calcium - 171
Contains
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Iron
+24.3%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+229.5%
Contains
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Potassium
+154.6%
Contains
less
Sodium
-34.8%
Contains
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Zinc
+37.1%
Contains
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Copper
+11.9%
Contains
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Manganese
+39.9%
Contains
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Selenium
+109.5%
Equal in Calcium - 171
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.
:
Contains
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Vitamin E
+14.6%
Contains
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Vitamin B5
+47.2%
Contains
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Vitamin B6
+14.3%
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Folate
+90.9%
Contains
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Vitamin K
+51.1%
Contains
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Vitamin A
+91%
Contains
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Vitamin D
+100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+82.4%
Contains
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Vitamin B2
+151.9%
Contains
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Vitamin B3
+245.8%
Contains
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Vitamin B12
+46.7%
Contains
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Vitamin E
+14.6%
Contains
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Vitamin B5
+47.2%
Contains
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Vitamin B6
+14.3%
Contains
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Folate
+90.9%
Contains
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Vitamin K
+51.1%
Contains
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Vitamin A
+91%
Contains
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Vitamin D
+100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+82.4%
Contains
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Vitamin B2
+151.9%
Contains
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Vitamin B3
+245.8%
Contains
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Vitamin B12
+46.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.8%
Contains
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Carbs
+130.4%
Contains
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Other
+50%
Contains
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Fats
+220.8%
Contains
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Water
+68.4%
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Contains
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Protein
+18.8%
Contains
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Carbs
+130.4%
Contains
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Other
+50%
Contains
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Fats
+220.8%
Contains
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Water
+68.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 40.77g | 19.23g |
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| Protein | 12.5g | 10.52g |
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| Fats | 3.13g | 10.04g |
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| Carbs | 47.07g | 20.43g |
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| Calories | 266kcal | 213kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 9.38g | 3.18g |
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| Fiber | 6.3g | 1.2g |
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| Calcium | 188mg | 171mg |
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| Iron | 2.25mg | 1.81mg |
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| Magnesium | 28mg | 20mg |
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| Phosphorus | 369mg | 112mg |
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| Potassium | 718mg | 282mg |
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| Sodium | 375mg | 575mg |
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| Zinc | 1.44mg | 1.05mg |
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| Copper | 0.094mg | 0.084mg |
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| Manganese | 0.253mg | 0.354mg |
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| Selenium | 9.5µg | 19.9µg |
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| Vitamin A | 89IU | 170IU |
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| Vitamin A RAE | 24µg | 22µg |
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| Vitamin E | 0.47mg | 0.41mg |
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| Vitamin D | 2IU | 7IU |
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| Vitamin D | 0.1µg | 0.2µg |
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| Vitamin C | 0mg | 7.5mg |
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| Vitamin B1 | 0.188mg | 0.343mg |
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| Vitamin B2 | 0.106mg | 0.267mg |
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| Vitamin B3 | 1.25mg | 4.323mg |
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| Vitamin B5 | 0.817mg | 0.555mg |
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| Vitamin B6 | 0.232mg | 0.203mg |
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| Folate | 126µg | 66µg |
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| Vitamin B12 | 0.15µg | 0.22µg |
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| Vitamin K | 6.8µg | 4.5µg |
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| Tryptophan | 0.081mg | 0.1mg |
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| Threonine | 0.224mg | 0.331mg |
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| Isoleucine | 0.268mg | 0.431mg |
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| Leucine | 0.44mg | 0.752mg |
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| Lysine | 0.311mg | 0.491mg |
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| Methionine | 0.112mg | 0.21mg |
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| Phenylalanine | 0.285mg | 0.431mg |
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| Valine | 0.305mg | 0.501mg |
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| Histidine | 0.143mg | 0.301mg |
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| Cholesterol | 0mg | 27mg |
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| Trans Fat | 0g | 0.119g |
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| Saturated Fat | 0g | 3.554g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Monounsaturated Fat | 0g | 3.716g |
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| Polyunsaturated fat | 0g | 1.927g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
29%
37%
Minerals Daily Need Coverage Score
59%
49%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 61)
Which food contains less Sodium?
Potato bread contains less Sodium (difference - 200mg)
Which food is lower in Cholesterol?
Potato bread is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Potato bread is lower in Saturated Fat (difference - 3.554g)
Which food is richer in minerals?
Potato bread is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.