Provolone vs. Submarine sandwich — In-Depth Nutrition Comparison
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How are provolone and submarine sandwich different?
- Provolone is higher in calcium, phosphorus, vitamin B12, vitamin A, and zinc; however, submarine sandwich is richer in vitamin B1, vitamin B3, iron, and manganese.
- Daily need coverage for saturated Fat for provolone is 68% higher.
- Provolone contains 11 times more vitamin A than submarine sandwich. While provolone contains 236µg of vitamin A, submarine sandwich contains only 22µg.
- Submarine sandwich has less saturated Fat.
Cheese, provolone and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.
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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 more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +342.1% |
| Contains more ZincZinc | +207.6% |
| Contains more PhosphorusPhosphorus | +342.9% |
| Contains more PotassiumPotassium | +104.3% |
| Contains more IronIron | +248.1% |
| Contains more CopperCopper | +223.1% |
| Contains less SodiumSodium | -34.4% |
| Contains more ManganeseManganese | +3440% |
| Contains more SeleniumSelenium | +37.2% |
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 more Vitamin AVitamin A | +417.6% |
| Contains more Vitamin DVitamin D | +150% |
| Contains more Vitamin B2Vitamin B2 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +563.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +78.3% |
| Contains more Vitamin B1Vitamin B1 | +1705.3% |
| Contains more Vitamin B3Vitamin B3 | +2671.2% |
| Contains more Vitamin B5Vitamin B5 | +16.6% |
| Contains more Vitamin B6Vitamin B6 | +178.1% |
| Contains more Vitamin KVitamin K | +104.5% |
| Contains more FolateFolate | +560% |
| Contains more CholineCholine | +89% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.58 g
Fats:
26.62 g
Carbs:
2.14 g
Water:
40.95 g
Other:
4.71 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +143.2% |
| Contains more FatsFats | +165.1% |
| Contains more OtherOther | +88.4% |
| Contains more CarbsCarbs | +854.7% |
| Contains more WaterWater | +38% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
17.078 g
Monounsaturated fat:
Mono. Fat
7.393 g
Polyunsaturated fat:
Poly. Fat
0.769 g
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 | +99% |
| Contains less Sat. FatSaturated Fat | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +150.6% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 351kcal | 213kcal |
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| Protein | 25.58g | 10.52g |
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| Fats | 26.62g | 10.04g |
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| Vitamin C | 0mg | 7.5mg |
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| Net carbs | 2.14g | 19.23g |
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| Carbs | 2.14g | 20.43g |
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| Cholesterol | 69mg | 27mg |
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| Vitamin D | 20IU | 7IU |
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| Magnesium | 28mg | 20mg |
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| Calcium | 756mg | 171mg |
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| Potassium | 138mg | 282mg |
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| Iron | 0.52mg | 1.81mg |
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| Sugar | 0.56g | 3.18g |
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| Fiber | 0g | 1.2g |
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| Copper | 0.026mg | 0.084mg |
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| Zinc | 3.23mg | 1.05mg |
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| Starch | 15.67g |
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| Phosphorus | 496mg | 112mg |
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| Sodium | 876mg | 575mg |
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| Vitamin A | 880IU | 170IU |
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| Vitamin A | 236µg | 22µg |
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| Vitamin E | 0.23mg | 0.41mg |
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| Vitamin D | 0.5µg | 0.2µg |
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| Manganese | 0.01mg | 0.354mg |
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| Selenium | 14.5µg | 19.9µg |
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| Vitamin B1 | 0.019mg | 0.343mg |
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| Vitamin B2 | 0.321mg | 0.267mg |
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| Vitamin B3 | 0.156mg | 4.323mg |
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| Vitamin B5 | 0.476mg | 0.555mg |
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| Vitamin B6 | 0.073mg | 0.203mg |
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| Vitamin B12 | 1.46µg | 0.22µg |
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| Vitamin K | 2.2µg | 4.5µg |
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| Folate | 10µg | 66µg |
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| Trans Fat | 0.119g |
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| Choline | 15.4mg | 29.1mg |
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| Saturated Fat | 17.078g | 3.554g |
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| Monounsaturated fat | 7.393g | 3.716g |
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| Polyunsaturated fat | 0.769g | 1.927g |
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| Tryptophan | 0.345mg | 0.1mg |
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| Threonine | 0.982mg | 0.331mg |
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| Isoleucine | 1.091mg | 0.431mg |
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| Leucine | 2.297mg | 0.752mg |
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| Lysine | 2.646mg | 0.491mg |
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| Methionine | 0.686mg | 0.21mg |
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| Phenylalanine | 1.287mg | 0.431mg |
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| Valine | 1.64mg | 0.501mg |
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| Histidine | 1.115mg | 0.301mg |
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| Fructose | 1.4g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
31%
36%
Minerals Daily Need Coverage Score
78%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 301mg)
Which food is lower in Saturated Fat?
Submarine sandwich is lower in Saturated Fat (difference - 13.524g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 27)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2.5)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Provolone is lower in Sugar (difference - 2.62g)
Which food is richer in minerals?
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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.