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 2 times less Zinc than Roast beef sandwich. Roast beef sandwich contains 2.27mg of Zinc, while Submarine sandwich contains 1.05mg.
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.
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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
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Iron
+45.9%
Contains
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Magnesium
+15%
Contains
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Phosphorus
+78.6%
Contains
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Zinc
+116.2%
Contains
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Copper
+29.8%
Contains
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Calcium
+210.9%
Contains
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Potassium
+25.9%
Contains
less
Sodium
-11.9%
Contains
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Manganese
+51.3%
Equal in Selenium - 19.9
Contains
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Iron
+45.9%
Contains
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Magnesium
+15%
Contains
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Phosphorus
+78.6%
Contains
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Zinc
+116.2%
Contains
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Copper
+29.8%
Contains
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Calcium
+210.9%
Contains
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Potassium
+25.9%
Contains
less
Sodium
-11.9%
Contains
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Manganese
+51.3%
Equal in Selenium - 19.9
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
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Vitamin B12
+336.4%
Contains
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Vitamin A
+2025%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+58.1%
Contains
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Folate
+29.4%
Contains
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Vitamin K
+60.7%
Equal in Vitamin E - 0.41
Equal in Vitamin B2 - 0.267
Equal in Vitamin B3 - 4.323
Equal in Vitamin B6 - 0.203
Contains
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Vitamin B12
+336.4%
Contains
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Vitamin A
+2025%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+58.1%
Contains
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Folate
+29.4%
Contains
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Vitamin K
+60.7%
Equal in Vitamin E - 0.41
Equal in Vitamin B2 - 0.267
Equal in Vitamin B3 - 4.323
Equal in Vitamin B6 - 0.203
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+44.2%
Contains
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Water
+13.2%
Equal in Fats - 10.04
Equal in Carbs - 20.43
Equal in Other - 2.5
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
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Protein
+44.2%
Contains
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Water
+13.2%
Equal in Fats - 10.04
Equal in Carbs - 20.43
Equal in Other - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 3.554
Equal in Monounsaturated Fat - 3.716
Equal in Polyunsaturated fat - 1.927
Saturated Fat:
3.399 g
Monounsaturated Fat:
3.987 g
Polyunsaturated fat:
1.762 g
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Equal in Saturated Fat - 3.554
Equal in Monounsaturated Fat - 3.716
Equal in Polyunsaturated fat - 1.927
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+12.6%
Contains
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Maltose
+112.8%
Contains
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Lactose
+∞%
Equal in Glucose - 1.23
Equal in Fructose - 1.4
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
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Starch
+12.6%
Contains
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Maltose
+112.8%
Contains
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Lactose
+∞%
Equal in Glucose - 1.23
Equal in Fructose - 1.4
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 |
| Net carbs | 20.91g | 19.23g |
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| Protein | 15.17g | 10.52g |
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| Fats | 10.3g | 10.04g |
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| Carbs | 22.21g | 20.43g |
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| Calories | 244kcal | 213kcal |
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| Starch | 17.65g | 15.67g |
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| Fructose | 1.5g | 1.4g |
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| Sugar | 3.84g | 3.18g |
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| Fiber | 1.3g | 1.2g |
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| Calcium | 55mg | 171mg |
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| Iron | 2.64mg | 1.81mg |
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| Magnesium | 23mg | 20mg |
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| Phosphorus | 200mg | 112mg |
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| Potassium | 224mg | 282mg |
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| Sodium | 653mg | 575mg |
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| Zinc | 2.27mg | 1.05mg |
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| Copper | 0.109mg | 0.084mg |
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| Manganese | 0.234mg | 0.354mg |
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| Selenium | 18.2µg | 19.9µg |
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| Vitamin A | 8IU | 170IU |
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| Vitamin A RAE | 2µg | 22µg |
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| Vitamin E | 0.43mg | 0.41mg |
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| Vitamin D | 1IU | 7IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 0mg | 7.5mg |
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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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| Folate | 51µg | 66µg |
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| Vitamin B12 | 0.96µg | 0.22µg |
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| Vitamin K | 2.8µg | 4.5µg |
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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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| Cholesterol | 30mg | 27mg |
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| Trans Fat | 0.389g | 0.119g |
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| Saturated Fat | 3.399g | 3.554g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0.005g | 0.001g |
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| Omega-3 - DPA | 0.008g | 0.005g |
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| Monounsaturated Fat | 3.987g | 3.716g |
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| Polyunsaturated fat | 1.762g | 1.927g |
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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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| Omega-6 - Gamma-linoleic acid | 0.007g | 0.003g |
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| Omega-3 - ALA | 0.152g | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
37%
Minerals Daily Need Coverage Score
55%
49%
Comparison summary
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 Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 3mg)
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?
?
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.