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Rib eye steak vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between rib eye steak and submarine sandwich

  • Rib eye steak has more vitamin B12, zinc, vitamin B6, and selenium, while submarine sandwich has more vitamin B1, calcium, and folate.
  • Rib eye steak's daily need coverage for vitamin B12 is 78% higher.
  • Submarine sandwich contains 6 times less zinc than rib eye steak. Rib eye steak contains 5.91mg of zinc, while submarine sandwich contains 1.05mg.
  • The amount of cholesterol in submarine sandwich is lower.

The food types used in this comparison are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +23.8%
Contains more ZincZinc +462.9%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +49.2%
Contains more CalciumCalcium +1454.5%
Contains more ManganeseManganese +342.5%
~equal in Magnesium ~20mg
~equal in Potassium ~282mg
~equal in Copper ~0.084mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 B3Vitamin B3 +13.5%
Contains more Vitamin B6Vitamin B6 +135%
Contains more Vitamin B12Vitamin B12 +854.5%
Contains more CholineCholine +67.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B1Vitamin B1 +383.1%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0.2µg
~equal in Vitamin B2 ~0.267mg
~equal in Vitamin B5 ~0.555mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 ProteinProtein +125.2%
Contains more FatsFats +117.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +24900%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +183.1%
Contains less Sat. FatSaturated fat -63.3%
Contains more Poly. FatPolyunsaturated fat +87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Submarine sandwich DV% diff.
Vitamin B12 2.1µg 0.22µg 78%
Zinc 5.91mg 1.05mg 44%
Saturated fat 9.684g 3.554g 28%
Protein 23.69g 10.52g 26%
Vitamin B1 0.071mg 0.343mg 23%
Sodium 54mg 575mg 23%
Vitamin B6 0.477mg 0.203mg 21%
Fats 21.81g 10.04g 18%
Cholesterol 80mg 27mg 18%
Selenium 29.7µg 19.9µg 18%
Monounsaturated fat 10.519g 3.716g 17%
Calcium 11mg 171mg 16%
Folate 6µg 66µg 15%
Manganese 0.08mg 0.354mg 12%
Vitamin C 0mg 7.5mg 8%
Carbs 0g 20.43g 7%
Starch 15.67g 6%
Phosphorus 152mg 112mg 6%
Polyunsaturated fat 1.027g 1.927g 6%
Fiber 0g 1.2g 5%
Iron 2.24mg 1.81mg 5%
Choline 48.8mg 29.1mg 4%
Vitamin B3 4.908mg 4.323mg 4%
Calories 291kcal 213kcal 4%
Vitamin B2 0.287mg 0.267mg 2%
Vitamin E 0.1mg 0.41mg 2%
Vitamin A 8µg 22µg 2%
Vitamin K 1.6µg 4.5µg 2%
Fructose 1.4g 2%
Potassium 260mg 282mg 1%
Net carbs 0g 19.23g N/A
Vitamin D 7IU 7IU 0%
Magnesium 22mg 20mg 0%
Sugar 0g 3.18g N/A
Copper 0.08mg 0.084mg 0%
Vitamin D 0.2µg 0.2µg 0%
Vitamin B5 0.536mg 0.555mg 0%
Trans fat 1.478g 0.119g N/A
Tryptophan 0.265mg 0.1mg 0%
Threonine 1.116mg 0.331mg 0%
Isoleucine 1.103mg 0.431mg 0%
Leucine 2.041mg 0.752mg 0%
Lysine 2.269mg 0.491mg 0%
Methionine 0.641mg 0.21mg 0%
Phenylalanine 0.95mg 0.431mg 0%
Valine 1.184mg 0.501mg 0%
Histidine 0.888mg 0.301mg 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.001g 0.002g N/A
Omega-3 - ALA 0.038g 0.104g N/A
Omega-3 - DPA 0.014g 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 0.024g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.048g N/A
Omega-6 - Linoleic acid 0.7g 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak 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
48%
Rib eye steak
35%
Submarine sandwich
Minerals Daily Need Coverage Score
56%
Rib eye steak
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 6.13g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 521mg)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.