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Smoothie vs. Submarine sandwich — In-Depth Nutrition Comparison

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Differences between smoothie and submarine sandwich

  • Smoothie has more vitamin C, while submarine sandwich has more vitamin B3, iron, calcium, vitamin B6, and potassium.
  • Submarine sandwich's daily need coverage for sodium is 24% higher.
  • Submarine sandwich contains 3 times less vitamin C than smoothie. Smoothie contains 24.5mg of vitamin C, while submarine sandwich contains 7.5mg.
  • The amount of sodium in smoothie is lower.

The food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 less SodiumSodium -95%
Contains more CalciumCalcium +317.1%
Contains more PotassiumPotassium +1075%
Contains more IronIron +1106.7%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 CVitamin C +226.7%
Contains more Vitamin B3Vitamin B3 +429.8%
Contains more Vitamin B6Vitamin B6 +147.6%
~equal in Vitamin B12 ~0.22µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 WaterWater +59.8%
Contains more ProteinProtein +762.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +150.4%
Contains more OtherOther +635.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Submarine sandwich DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.343mg 29%
Sodium 29mg 575mg 24%
Vitamin B3 0.816mg 4.323mg 22%
Vitamin B2 0.267mg 21%
Iron 0.15mg 1.81mg 21%
Vitamin C 24.5mg 7.5mg 19%
Protein 1.22g 10.52g 19%
Folate 66µg 17%
Phosphorus 112mg 16%
Saturated fat 0g 3.554g 16%
Fats 0g 10.04g 15%
Manganese 0.354mg 15%
Calcium 41mg 171mg 13%
Polyunsaturated fat 1.927g 13%
Vitamin B5 0.555mg 11%
Zinc 1.05mg 10%
Monounsaturated fat 3.716g 9%
Calories 37kcal 213kcal 9%
Vitamin B6 0.082mg 0.203mg 9%
Copper 0.084mg 9%
Cholesterol 0mg 27mg 9%
Potassium 24mg 282mg 8%
Starch 15.67g 6%
Choline 29.1mg 5%
Fiber 0g 1.2g 5%
Magnesium 20mg 5%
Carbs 8.16g 20.43g 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 22µg 2%
Fructose 1.4g 2%
Vitamin B12 0.24µg 0.22µg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 8.16g 19.23g N/A
Sugar 7.35g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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
Smoothie 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
11%
Smoothie
35%
Submarine sandwich
Minerals Daily Need Coverage Score
2%
Smoothie
49%
Submarine sandwich

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 4.17g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 546mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 3.554g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.