Roast beef sandwich vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on differences between roast beef sandwich and submarine sandwich
- Roast beef sandwich has more vitamin B12, phosphorus, zinc, and iron; however, submarine sandwich is higher in calcium, vitamin B1, vitamin C, and manganese.
- Roast beef sandwich covers your daily vitamin B12 needs 31% more than submarine sandwich.
- Submarine sandwich contains 4 times less Vitamin B12 than roast beef sandwich. Roast beef sandwich contains 0.96µg of Vitamin B12, while submarine sandwich contains 0.22µg.
Food varieties used in this article are Fast foods, roast beef sandwich, plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more MagnesiumMagnesium | +15% |
| Contains more IronIron | +45.9% |
| Contains more CopperCopper | +29.8% |
| Contains more ZincZinc | +116.2% |
| Contains more PhosphorusPhosphorus | +78.6% |
| Contains more CalciumCalcium | +210.9% |
| Contains more PotassiumPotassium | +25.9% |
| Contains less SodiumSodium | -11.9% |
| Contains more ManganeseManganese | +51.3% |
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 B12Vitamin B12 | +336.4% |
| Contains more CholineCholine | +11.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2025% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.1% |
| Contains more Vitamin KVitamin K | +60.7% |
| Contains more FolateFolate | +29.4% |
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:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +44.2% |
| Contains more WaterWater | +13.2% |
~equal in
Fats
~10.04g
~equal in
Carbs
~20.43g
~equal in
Other
~2.5g
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
3.554 g
Monounsaturated Fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
~equal in
Saturated Fat
~3.554g
~equal in
Monounsaturated Fat
~3.716g
~equal in
Polyunsaturated fat
~1.927g
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:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more StarchStarch | +12.6% |
| Contains more MaltoseMaltose | +112.8% |
| Contains more LactoseLactose | +∞% |
~equal in
Sucrose
~0g
~equal in
Glucose
~1.23g
~equal in
Fructose
~1.4g
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 244kcal | 213kcal |
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| Protein | 15.17g | 10.52g |
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| Fats | 10.3g | 10.04g |
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| Vitamin C | 0mg | 7.5mg |
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| Net carbs | 20.91g | 19.23g |
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| Carbs | 22.21g | 20.43g |
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| Cholesterol | 30mg | 27mg |
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| Vitamin D | 1IU | 7IU |
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| Magnesium | 23mg | 20mg |
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| Calcium | 55mg | 171mg |
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| Potassium | 224mg | 282mg |
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| Iron | 2.64mg | 1.81mg |
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| Sugar | 3.84g | 3.18g |
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| Fiber | 1.3g | 1.2g |
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| Copper | 0.109mg | 0.084mg |
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| Zinc | 2.27mg | 1.05mg |
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| Starch | 17.65g | 15.67g |
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| Phosphorus | 200mg | 112mg |
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| Sodium | 653mg | 575mg |
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| Vitamin A | 8IU | 170IU |
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| Vitamin A | 2µg | 22µg |
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| Vitamin E | 0.43mg | 0.41mg |
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| Vitamin D | 0µg | 0.2µg |
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| Manganese | 0.234mg | 0.354mg |
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| Selenium | 18.2µg | 19.9µg |
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| Vitamin B1 | 0.217mg | 0.343mg |
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| Vitamin B2 | 0.287mg | 0.267mg |
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| Vitamin B3 | 4.343mg | 4.323mg |
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| Vitamin B5 | 0.555mg |
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| Vitamin B6 | 0.215mg | 0.203mg |
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| Vitamin B12 | 0.96µg | 0.22µg |
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| Vitamin K | 2.8µg | 4.5µg |
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| Folate | 51µg | 66µg |
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| Trans Fat | 0.389g | 0.119g |
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| Choline | 32.4mg | 29.1mg |
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| Saturated Fat | 3.399g | 3.554g |
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| Monounsaturated Fat | 3.987g | 3.716g |
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| Polyunsaturated fat | 1.762g | 1.927g |
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| Tryptophan | 0.1mg |
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| Threonine | 0.331mg |
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| Isoleucine | 0.431mg |
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| Leucine | 0.752mg |
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| Lysine | 0.491mg |
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| Methionine | 0.21mg |
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| Phenylalanine | 0.431mg |
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| Valine | 0.501mg |
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| Histidine | 0.301mg |
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| Fructose | 1.5g | 1.4g |
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| Omega-3 - EPA | 0.005g | 0.001g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - ALA | 0.152g | 0.104g |
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| Omega-3 - DPA | 0.008g | 0.005g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.007g | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0.048g |
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| Omega-6 - Linoleic acid | 1.465g | 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 | Equal | |
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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
34%
36%
Minerals Daily Need Coverage Score
55%
49%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Roast beef sandwich is lower in Saturated Fat (difference - 0.155g)
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 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.
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.