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Potato chips vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between potato chips and submarine sandwich

  • Potato chips have more vitamin E, vitamin B6, potassium, vitamin C, copper, and vitamin K; however, submarine sandwich is higher in selenium and calcium.
  • Potato chips cover your daily vitamin E needs 58% more than submarine sandwich.
  • Submarine sandwich contains 5 times less vitamin K than potato chips. Potato chips contain 22.1µg of vitamin K, while submarine sandwich contains 4.5µg.
  • Submarine sandwich has less saturated fat.

Food varieties used in this article are Snacks, potato chips, plain, unsalted and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +235%
Contains more PotassiumPotassium +352.1%
Contains more CopperCopper +264.3%
Contains more PhosphorusPhosphorus +47.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +24.3%
Contains more CalciumCalcium +612.5%
Contains more IronIron +11%
Contains more SeleniumSelenium +145.7%
~equal in Zinc ~1.05mg

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 +314.7%
Contains more Vitamin EVitamin E +2122%
Contains more Vitamin B6Vitamin B6 +225.1%
Contains more Vitamin KVitamin K +391.1%
Contains more CholineCholine +28.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +38.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +46.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +244.6%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +44%
Contains more ProteinProtein +50.3%
Contains more WaterWater +2874.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +164.8%
Contains more Poly. FatPolyunsaturated fat +531.6%
Contains less Sat. FatSaturated fat -67.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Submarine sandwich DV% diff.
Polyunsaturated fat 12.17g 1.927g 68%
Vitamin E 9.11mg 0.41mg 58%
Fats 34.6g 10.04g 38%
Vitamin B6 0.66mg 0.203mg 35%
Saturated fat 10.96g 3.554g 34%
Potassium 1275mg 282mg 29%
Vitamin C 31.1mg 7.5mg 26%
Copper 0.306mg 0.084mg 25%
Sodium 8mg 575mg 25%
Histidine 153mg 0.301mg 22%
Selenium 8.1µg 19.9µg 21%
Calories 536kcal 213kcal 16%
Monounsaturated fat 9.84g 3.716g 15%
Calcium 24mg 171mg 15%
Vitamin K 22.1µg 4.5µg 15%
Vitamin B1 0.167mg 0.343mg 15%
Fiber 4.8g 1.2g 14%
Carbs 52.9g 20.43g 11%
Magnesium 67mg 20mg 11%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Phosphorus 165mg 112mg 8%
Protein 7g 10.52g 7%
Starch 15.67g 6%
Vitamin B2 0.197mg 0.267mg 5%
Folate 45µg 66µg 5%
Manganese 0.44mg 0.354mg 4%
Vitamin B5 0.402mg 0.555mg 3%
Vitamin B3 3.827mg 4.323mg 3%
Vitamin A 0µg 22µg 2%
Iron 1.63mg 1.81mg 2%
Choline 37.5mg 29.1mg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 48.1g 19.23g N/A
Sugar 0.22g 3.18g N/A
Zinc 1.09mg 1.05mg 0%
Trans fat 0.119g N/A
Tryptophan 0.108mg 0.1mg 0%
Threonine 0.253mg 0.331mg 0%
Isoleucine 0.283mg 0.431mg 0%
Leucine 0.419mg 0.752mg 0%
Lysine 0.424mg 0.491mg 0%
Methionine 0.11mg 0.21mg 0%
Phenylalanine 0.31mg 0.431mg 0%
Valine 0.392mg 0.501mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips 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
56%
Potato chips
35%
Submarine sandwich
Minerals Daily Need Coverage Score
53%
Potato chips
49%
Submarine sandwich

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 7.406g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2)
Which food is lower in Cholesterol?
Potato chips
Potato chips is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 567mg)
Which food is richer in minerals?
?
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.
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.

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.