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Submarine sandwich vs. Pollock — In-Depth Nutrition Comparison

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Differences between submarine sandwich and pollock

  • Submarine sandwich has more vitamin B1, folate, iron, and manganese, while pollock has more vitamin B12, selenium, phosphorus, and magnesium.
  • Pollock's daily need coverage for vitamin B12 is 143% higher.
  • Pollock contains 22 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while pollock contains 0.159g.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Submarine sandwich vs Pollock 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CalciumCalcium +137.5%
Contains more IronIron +223.2%
Contains more CopperCopper +40%
Contains more ZincZinc +84.2%
Contains more ManganeseManganese +1866.7%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +52.5%
Contains more PhosphorusPhosphorus +138.4%
Contains less SodiumSodium -27.1%
Contains more SeleniumSelenium +121.6%

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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
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 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +29.4%
Contains more Vitamin EVitamin E +46.4%
Contains more Vitamin B1Vitamin B1 +535.2%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +2100%
Contains more Vitamin DVitamin D +550%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more Vitamin B12Vitamin B12 +1563.6%
Contains more CholineCholine +214.8%
~equal in Vitamin B3 ~3.949mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +750.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +47.9%
Contains more ProteinProtein +123.2%
Contains more WaterWater +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +2673.1%
Contains more Poly. FatPolyunsaturated fat +230.5%
Contains less Sat. FatSaturated fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Pollock
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 Submarine sandwich Pollock DV% diff.
Vitamin B12 0.22µg 3.66µg 143%
Selenium 19.9µg 44.1µg 44%
Protein 10.52g 23.48g 26%
Vitamin B1 0.343mg 0.054mg 24%
Phosphorus 112mg 267mg 22%
Cholesterol 27mg 86mg 20%
Iron 1.81mg 0.56mg 16%
Folate 66µg 3µg 16%
Saturated fat 3.554g 0.159g 15%
Manganese 0.354mg 0.018mg 15%
Magnesium 20mg 81mg 15%
Fats 10.04g 1.18g 14%
Choline 29.1mg 91.6mg 11%
Calcium 171mg 72mg 10%
Vitamin B6 0.203mg 0.329mg 10%
Monounsaturated fat 3.716g 0.134g 9%
Polyunsaturated fat 1.927g 0.583g 9%
Vitamin C 7.5mg 0mg 8%
Carbs 20.43g 0g 7%
Sodium 575mg 419mg 7%
Vitamin D 7IU 51IU 6%
Starch 15.67g 6%
Vitamin D 0.2µg 1.3µg 6%
Calories 213kcal 111kcal 5%
Fiber 1.2g 0g 5%
Potassium 282mg 430mg 4%
Zinc 1.05mg 0.57mg 4%
Vitamin K 4.5µg 0.1µg 4%
Vitamin B2 0.267mg 0.223mg 3%
Copper 0.084mg 0.06mg 3%
Vitamin B3 4.323mg 3.949mg 2%
Vitamin B5 0.555mg 0.432mg 2%
Fructose 1.4g 2%
Vitamin E 0.41mg 0.28mg 1%
Vitamin A 22µg 17µg 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.263mg 0%
Threonine 0.331mg 1.029mg 0%
Isoleucine 0.431mg 1.082mg 0%
Leucine 0.752mg 1.908mg 0%
Lysine 0.491mg 2.157mg 0%
Methionine 0.21mg 0.696mg 0%
Phenylalanine 0.431mg 0.917mg 0%
Valine 0.501mg 1.21mg 0%
Histidine 0.301mg 0.691mg 0%
Omega-3 - EPA 0.001g 0.086g N/A
Omega-3 - DHA 0.002g 0.423g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.027g 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
Submarine sandwich Pollock
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
35%
Submarine sandwich
60%
Pollock
Minerals Daily Need Coverage Score
49%
Submarine sandwich
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 59mg)
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 - $7)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 156mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 3.395g)
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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.