Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Puff pastry vs Submarine sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 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.
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 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%
~equal in Vitamin B1 ~0.343mg
~equal in Vitamin B2 ~0.267mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 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 +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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 +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.
Puff pastry Submarine sandwich
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Submarine sandwich 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?

ok
ok
is better in case of low diet
Puff pastry Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Puff pastry
35%
Submarine sandwich
Minerals Daily Need Coverage Score
43%
Puff pastry
49%
Submarine sandwich

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 1.948g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Puff pastry
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.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.