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Skipjack tuna vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between skipjack tuna and submarine sandwich

  • Skipjack tuna has more vitamin B3, vitamin B12, vitamin B6, selenium, and phosphorus; however, submarine sandwich has more vitamin B1, manganese, and folate.
  • Daily need coverage for vitamin B3 for skipjack tuna is 90% higher.
  • Submarine sandwich has 10 times less vitamin B12 than skipjack tuna. Skipjack tuna has 2.19µg of vitamin B12, while submarine sandwich has 0.22µg.
  • Skipjack tuna is lower in saturated fat.

Food types used in this article are Fish, tuna, skipjack, fresh, cooked, dry heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 MagnesiumMagnesium +120%
Contains more PotassiumPotassium +85.1%
Contains more CopperCopper +31%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +135.2%
Contains more CalciumCalcium +362.2%
Contains more IronIron +13.1%
Contains more ManganeseManganese +1763.2%
~equal in Zinc ~1.05mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
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 +333.9%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin B12Vitamin B12 +895.5%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin B1Vitamin B1 +802.6%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more FolateFolate +560%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +168.2%
Contains more OtherOther +228.8%
Contains more FatsFats +678.3%
Contains more CarbsCarbs +∞%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +1429.2%
Contains more Poly. FatPolyunsaturated fat +378.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Skipjack tuna Submarine sandwich DV% diff.
Vitamin B3 18.756mg 4.323mg 90%
Vitamin B12 2.19µg 0.22µg 82%
Vitamin B6 0.981mg 0.203mg 60%
Selenium 46.8µg 19.9µg 49%
Protein 28.21g 10.52g 35%
Phosphorus 285mg 112mg 25%
Vitamin B1 0.038mg 0.343mg 25%
Sodium 47mg 575mg 23%
Manganese 0.019mg 0.354mg 15%
Saturated fat 0.42g 3.554g 14%
Folate 10µg 66µg 14%
Calcium 37mg 171mg 13%
Fats 1.29g 10.04g 13%
Vitamin B2 0.122mg 0.267mg 11%
Cholesterol 60mg 27mg 11%
Polyunsaturated fat 0.403g 1.927g 10%
Monounsaturated fat 0.243g 3.716g 9%
Potassium 522mg 282mg 7%
Vitamin C 1mg 7.5mg 7%
Carbs 0g 20.43g 7%
Starch 15.67g 6%
Magnesium 44mg 20mg 6%
Fiber 0g 1.2g 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Calories 132kcal 213kcal 4%
Vitamin E 0.41mg 3%
Copper 0.11mg 0.084mg 3%
Iron 1.6mg 1.81mg 3%
Fructose 1.4g 2%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Vitamin B5 0.485mg 0.555mg 1%
Net carbs 0g 19.23g N/A
Sugar 3.18g N/A
Zinc 1.05mg 1.05mg 0%
Vitamin A 18µg 22µg 0%
Trans fat 0.119g N/A
Tryptophan 0.316mg 0.1mg 0%
Threonine 1.237mg 0.331mg 0%
Isoleucine 1.3mg 0.431mg 0%
Leucine 2.293mg 0.752mg 0%
Lysine 2.59mg 0.491mg 0%
Methionine 0.835mg 0.21mg 0%
Phenylalanine 1.101mg 0.431mg 0%
Valine 1.453mg 0.501mg 0%
Histidine 0.83mg 0.301mg 0%
Omega-3 - EPA 0.091g 0.001g N/A
Omega-3 - DHA 0.237g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.017g 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
Skipjack tuna 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
72%
Skipjack tuna
35%
Submarine sandwich
Minerals Daily Need Coverage Score
60%
Skipjack tuna
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 33mg)
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 - $8)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 528mg)
Which food is lower in Saturated fat?
Skipjack tuna
Skipjack tuna is lower in Saturated fat (difference - 3.134g)
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.