Roast beef sandwich vs. Chicken teriyaki subway — In-Depth Nutrition Comparison
Compare
Differences between roast beef sandwich and chicken teriyaki subway
- Roast beef sandwich is higher in vitamin B12, zinc, iron, phosphorus, vitamin B2, and selenium; however, chicken teriyaki subway is richer in calcium and vitamin B6.
- Roast beef sandwich's daily need coverage for vitamin B12 is 35% higher.
- Roast beef sandwich has 7 times more saturated fat than chicken teriyaki subway. While roast beef sandwich has 3.399g of saturated fat, chicken teriyaki subway has only 0.505g.
The food types used in this comparison are Fast foods, roast beef sandwich, plain and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce.
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 | +73.7% |
| Contains more CopperCopper | +53.5% |
| Contains more ZincZinc | +254.7% |
| Contains more PhosphorusPhosphorus | +43.9% |
| Contains more SeleniumSelenium | +18.2% |
| Contains more CalciumCalcium | +158.2% |
| Contains more PotassiumPotassium | +27.2% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +20.5% |
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 | +13.2% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin B12Vitamin B12 | +772.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +25.8% |
| Contains more Vitamin B3Vitamin B3 | +16.6% |
| Contains more Vitamin B6Vitamin B6 | +31.2% |
| Contains more FolateFolate | +13.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.17 g
Fats:
10.3 g
Carbs:
22.21 g
Water:
49.91 g
Other:
2.41 g
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
| Contains more ProteinProtein | +39% |
| Contains more FatsFats | +334.6% |
| Contains more OtherOther | +35.4% |
| Contains more WaterWater | +25% |
~equal in
Carbs
~22.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.399 g
Monounsaturated fat:
Mono. Fat
3.987 g
Polyunsaturated fat:
Poly. Fat
1.762 g
Saturated fat:
Sat. Fat
0.505 g
Monounsaturated fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
| Contains more Mono. FatMonounsaturated fat | +521% |
| Contains more Poly. FatPolyunsaturated fat | +112% |
| Contains less Sat. FatSaturated fat | -85.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.65 g
Sucrose:
0 g
Glucose:
1.34 g
Fructose:
1.5 g
Lactose:
0 g
Maltose:
1 g
Galactose:
0 g
Starch:
13.77 g
Sucrose:
0.79 g
Glucose:
2.23 g
Fructose:
2.39 g
Lactose:
0 g
Maltose:
0.65 g
Galactose:
0 g
| Contains more StarchStarch | +28.2% |
| Contains more MaltoseMaltose | +53.8% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +66.4% |
| Contains more FructoseFructose | +59.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.96µg | 0.11µg | 35% |
| Sodium | 653mg | 305mg | 15% |
| Zinc | 2.27mg | 0.64mg | 15% |
| Iron | 2.64mg | 1.52mg | 14% |
| Saturated fat | 3.399g | 0.505g | 13% |
| Vitamin B5 | 0.655mg | 13% | |
| Fats | 10.3g | 2.37g | 12% |
| Phosphorus | 200mg | 139mg | 9% |
| Protein | 15.17g | 10.91g | 9% |
| Calcium | 55mg | 142mg | 9% |
| Monounsaturated fat | 3.987g | 0.642g | 8% |
| Choline | 32.4mg | 6% | |
| Vitamin B2 | 0.287mg | 0.213mg | 6% |
| Polyunsaturated fat | 1.762g | 0.831g | 6% |
| Vitamin B6 | 0.215mg | 0.282mg | 5% |
| Vitamin B3 | 4.343mg | 5.063mg | 5% |
| Vitamin B1 | 0.217mg | 0.273mg | 5% |
| Selenium | 18.2µg | 15.4µg | 5% |
| Calories | 244kcal | 155kcal | 4% |
| Copper | 0.109mg | 0.071mg | 4% |
| Cholesterol | 30mg | 22mg | 3% |
| Manganese | 0.234mg | 0.282mg | 2% |
| Starch | 17.65g | 13.77g | 2% |
| Potassium | 224mg | 285mg | 2% |
| Vitamin K | 2.8µg | 2% | |
| Folate | 51µg | 58µg | 2% |
| Fructose | 1.5g | 2.39g | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Net carbs | 20.91g | 21.34g | N/A |
| Carbs | 22.21g | 22.54g | 0% |
| Vitamin D | 1IU | 0% | |
| Magnesium | 23mg | 23mg | 0% |
| Sugar | 3.84g | 6.06g | N/A |
| Fiber | 1.3g | 1.2g | 0% |
| Vitamin A | 2µg | 3µg | 0% |
| Vitamin E | 0.43mg | 0.38mg | 0% |
| Trans fat | 0.389g | 0.012g | N/A |
| Omega-3 - EPA | 0.005g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.152g | 0.061g | N/A |
| Omega-3 - DPA | 0.008g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.007g | 0.002g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | 0.005g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 1.465g | 0.717g | 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 | Equal | |
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
34%
30%
Minerals Daily Need Coverage Score
55%
40%
Comparison summary
Which food is richer in minerals?
Roast beef sandwich is relatively richer in minerals
Which food is lower in Sugar?
Roast beef sandwich is lower in Sugar (difference - 2.22g)
Which food is lower in Cholesterol?
Chicken teriyaki subway is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 348mg)
Which food is lower in Saturated fat?
Chicken teriyaki subway is lower in Saturated fat (difference - 2.894g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.