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

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How are potato salad and submarine sandwich different?

  • Submarine sandwich is higher than potato salad in selenium, vitamin B1, vitamin B3, vitamin B2, calcium, folate, iron, and manganese.
  • Submarine sandwich covers your daily need for selenium, 29% more than potato salad.
  • Potato salad contains 3 times more cholesterol than submarine sandwich. Potato salad contains 68mg of cholesterol, while submarine sandwich contains 27mg.

Potato salad, home-prepared and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 CopperCopper +40.5%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +11%
Contains more IronIron +178.5%
Contains more ZincZinc +238.7%
Contains more PhosphorusPhosphorus +115.4%
Contains more ManganeseManganese +250.5%
Contains more SeleniumSelenium +385.4%
~equal in Sodium ~575mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 +33.3%
Contains more Vitamin AVitamin A +45.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +345.5%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +385.7%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +842.9%
~equal in Vitamin B5 ~0.555mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 WaterWater +34.5%
Contains more ProteinProtein +292.5%
Contains more FatsFats +22.4%
Contains more CarbsCarbs +82.9%
Contains more OtherOther +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -59.8%
Contains more Poly. FatPolyunsaturated fat +93.9%
Contains more Mono. FatMonounsaturated fat +49.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Submarine sandwich DV% diff.
Selenium 4.1µg 19.9µg 29%
Vitamin B1 0.077mg 0.343mg 22%
Vitamin B3 0.89mg 4.323mg 21%
Protein 2.68g 10.52g 16%
Vitamin B2 0.06mg 0.267mg 16%
Iron 0.65mg 1.81mg 15%
Calcium 19mg 171mg 15%
Folate 7µg 66µg 15%
Cholesterol 68mg 27mg 14%
Polyunsaturated fat 3.737g 1.927g 12%
Manganese 0.101mg 0.354mg 11%
Saturated fat 1.429g 3.554g 10%
Vitamin B12 0µg 0.22µg 9%
Phosphorus 52mg 112mg 9%
Zinc 0.31mg 1.05mg 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B6 0.141mg 0.203mg 5%
Vitamin K 4.5µg 4%
Calories 143kcal 213kcal 4%
Copper 0.118mg 0.084mg 4%
Vitamin E 0.41mg 3%
Fats 8.2g 10.04g 3%
Monounsaturated fat 2.48g 3.716g 3%
Vitamin C 10mg 7.5mg 3%
Carbs 11.17g 20.43g 3%
Fructose 1.4g 2%
Sodium 529mg 575mg 2%
Vitamin D 0IU 7IU 1%
Magnesium 15mg 20mg 1%
Vitamin A 32µg 22µg 1%
Potassium 254mg 282mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 9.87g 19.23g N/A
Sugar 3.18g N/A
Fiber 1.3g 1.2g 0%
Vitamin B5 0.534mg 0.555mg 0%
Trans fat 0.119g N/A
Tryptophan 0.042mg 0.1mg 0%
Threonine 0.116mg 0.331mg 0%
Isoleucine 0.141mg 0.431mg 0%
Leucine 0.202mg 0.752mg 0%
Lysine 0.171mg 0.491mg 0%
Methionine 0.066mg 0.21mg 0%
Phenylalanine 0.135mg 0.431mg 0%
Valine 0.172mg 0.501mg 0%
Histidine 0.062mg 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
Potato salad 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
13%
Potato salad
35%
Submarine sandwich
Minerals Daily Need Coverage Score
24%
Potato salad
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 41mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 45)
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?
Potato salad
Potato salad is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 2.125g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.