Puff pastry vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
A recap on differences between puff pastry and submarine sandwich
- Puff pastry has more iron, vitamin K, and selenium; however, submarine sandwich is higher in calcium, vitamin B6, vitamin B5, and vitamin B12.
- Submarine sandwich covers your daily calcium needs 16% more than puff pastry.
- Submarine sandwich contains 4 times less vitamin K than puff pastry. Puff pastry contains 16.3µg of vitamin K, while submarine sandwich contains 4.5µg.
- Submarine sandwich has less saturated fat.
Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
Infographic
Infographic link
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 IronIron | +43.6% |
| Contains more CopperCopper | +36.9% |
| Contains less SodiumSodium | -56% |
| Contains more ManganeseManganese | +39.8% |
| Contains more SeleniumSelenium | +23.1% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +1610% |
| Contains more PotassiumPotassium | +354.8% |
| Contains more ZincZinc | +94.4% |
| Contains more PhosphorusPhosphorus | +86.7% |
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 EVitamin E | +34.1% |
| Contains more Vitamin KVitamin K | +262.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +968.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +20% |
| Contains more CholineCholine | +369.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more FatsFats | +283.5% |
| Contains more CarbsCarbs | +123.7% |
| Contains more ProteinProtein | +42.2% |
| Contains more WaterWater | +663.6% |
| Contains more OtherOther | +150% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 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 | +137.6% |
| Contains more Poly. FatPolyunsaturated fat | +1053.5% |
| Contains less Sat. FatSaturated fat | -35.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 22.228g | 1.927g | 135% |
| Fats | 38.5g | 10.04g | 44% |
| Calories | 558kcal | 213kcal | 17% |
| Calcium | 10mg | 171mg | 16% |
| Sodium | 253mg | 575mg | 14% |
| Vitamin B6 | 0.019mg | 0.203mg | 14% |
| Monounsaturated fat | 8.828g | 3.716g | 13% |
| Vitamin B5 | 0mg | 0.555mg | 11% |
| Vitamin K | 16.3µg | 4.5µg | 10% |
| Iron | 2.6mg | 1.81mg | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Saturated fat | 5.502g | 3.554g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Selenium | 24.5µg | 19.9µg | 8% |
| Carbs | 45.7g | 20.43g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Phosphorus | 60mg | 112mg | 7% |
| Starch | 15.67g | 6% | |
| Potassium | 62mg | 282mg | 6% |
| Protein | 7.4g | 10.52g | 6% |
| Manganese | 0.495mg | 0.354mg | 6% |
| Zinc | 0.54mg | 1.05mg | 5% |
| Choline | 6.2mg | 29.1mg | 4% |
| Vitamin B3 | 3.8mg | 4.323mg | 3% |
| Folate | 55µg | 66µg | 3% |
| Copper | 0.115mg | 0.084mg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin B1 | 0.323mg | 0.343mg | 2% |
| Vitamin B2 | 0.258mg | 0.267mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.55mg | 0.41mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Fiber | 1.5g | 1.2g | 1% |
| Magnesium | 16mg | 20mg | 1% |
| Net carbs | 44.2g | 19.23g | N/A |
| Sugar | 0.75g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.086mg | 0.1mg | 0% |
| Threonine | 0.198mg | 0.331mg | 0% |
| Isoleucine | 0.275mg | 0.431mg | 0% |
| Leucine | 0.514mg | 0.752mg | 0% |
| Lysine | 0.144mg | 0.491mg | 0% |
| Methionine | 0.131mg | 0.21mg | 0% |
| Phenylalanine | 0.367mg | 0.431mg | 0% |
| Valine | 0.312mg | 0.501mg | 0% |
| Histidine | 0.158mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
24%
35%
Minerals Daily Need Coverage Score
43%
49%
Comparison summary
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 1.948g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Puff pastry is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Puff pastry contains less Sodium (difference - 322mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.