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Squid vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between squid and submarine sandwich

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc; however, submarine sandwich is higher in vitamin B1.
  • Squid covers your daily need for vitamin B12, 216% more than submarine sandwich.
  • Squid has 12 times more copper than submarine sandwich. While squid has 0.998mg of copper, submarine sandwich has only 0.084mg.
  • Submarine sandwich has less cholesterol.

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Squid vs Submarine sandwich 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.
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +200%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +498.9%
Contains more CopperCopper +1088.1%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +417.9%
Contains more SeleniumSelenium +350.3%
Contains less SodiumSodium -22.7%
Contains more ManganeseManganese +69.4%
~equal in Calcium ~171mg

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.
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 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 +13.3%
Contains more Vitamin AVitamin A +822.7%
Contains more Vitamin B2Vitamin B2 +547.6%
Contains more Vitamin B5Vitamin B5 +62.2%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin B12Vitamin B12 +2354.5%
Contains more Vitamin B1Vitamin B1 +1917.6%
Contains more Vitamin B3Vitamin B3 +97.5%
Contains more FolateFolate +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +208.7%
Contains more OtherOther +34.4%
Contains more FatsFats +617.1%
Contains more CarbsCarbs +1145.7%
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -93.4%
Contains more Mono. FatMonounsaturated fat +2193.8%
Contains more Poly. FatPolyunsaturated fat +619%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Submarine sandwich DV% diff.
Vitamin B12 5.4µg 0.22µg 216%
Selenium 89.6µg 19.9µg 127%
Iron 10.84mg 1.81mg 113%
Vitamin B2 1.729mg 0.267mg 112%
Copper 0.998mg 0.084mg 102%
Phosphorus 580mg 112mg 67%
Cholesterol 224mg 27mg 66%
Protein 32.48g 10.52g 44%
Vitamin B1 0.017mg 0.343mg 27%
Zinc 3.46mg 1.05mg 22%
Vitamin A 203µg 22µg 20%
Saturated fat 0.236g 3.554g 15%
Vitamin B3 2.189mg 4.323mg 13%
Fats 1.4g 10.04g 13%
Polyunsaturated fat 0.268g 1.927g 11%
Folate 24µg 66µg 11%
Magnesium 60mg 20mg 10%
Potassium 637mg 282mg 10%
Monounsaturated fat 0.162g 3.716g 9%
Vitamin B5 0.9mg 0.555mg 7%
Sodium 744mg 575mg 7%
Manganese 0.209mg 0.354mg 6%
Starch 15.67g 6%
Carbs 1.64g 20.43g 6%
Fiber 0g 1.2g 5%
Choline 29.1mg 5%
Vitamin B6 0.27mg 0.203mg 5%
Vitamin K 4.5µg 4%
Calories 158kcal 213kcal 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin D 0.2µg 1%
Calcium 180mg 171mg 1%
Vitamin D 7IU 1%
Vitamin C 8.5mg 7.5mg 1%
Net carbs 1.64g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.364mg 0.1mg 0%
Threonine 1.398mg 0.331mg 0%
Isoleucine 1.414mg 0.431mg 0%
Leucine 2.287mg 0.752mg 0%
Lysine 2.427mg 0.491mg 0%
Methionine 0.733mg 0.21mg 0%
Phenylalanine 1.164mg 0.431mg 0%
Valine 1.419mg 0.501mg 0%
Histidine 0.624mg 0.301mg 0%
Omega-3 - EPA 0.078g 0.001g N/A
Omega-3 - DHA 0.132g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.012g 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
Squid Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
104%
Squid
35%
Submarine sandwich
Minerals Daily Need Coverage Score
185%
Squid
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 197mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 169mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.318g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
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.

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.