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Submarine sandwich vs. Almond butter — In-Depth Nutrition Comparison

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How are submarine sandwich and almond butter different?

  • Submarine sandwich is higher in selenium and vitamin B1; however, almond butter is richer in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and fiber.
  • Daily need coverage for vitamin E for almond butter is 159% higher.
  • Submarine sandwich contains 82 times more sodium than almond butter. While submarine sandwich contains 575mg of sodium, almond butter contains only 7mg.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Submarine sandwich vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +729.2%
Contains more MagnesiumMagnesium +1295%
Contains more CalciumCalcium +102.9%
Contains more PotassiumPotassium +165.2%
Contains more IronIron +92.8%
Contains more CopperCopper +1011.9%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +353.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +502%

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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +736.6%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +24.5%
Contains more Vitamin EVitamin E +5804.9%
Contains more Vitamin B2Vitamin B2 +251.7%
Contains more CholineCholine +79%

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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +3345.7%
Contains more ProteinProtein +99.2%
Contains more FatsFats +452.8%
Contains more OtherOther +23.2%
~equal in Carbs ~18.82g

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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -14.4%
Contains more Mono. FatMonounsaturated fat +773.1%
Contains more Poly. FatPolyunsaturated fat +606.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +19487.5%
Contains more GlucoseGlucose +6050%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +571.4%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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 Almond butter
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Almond butter DV% diff.
Vitamin E 0.41mg 24.21mg 159%
Copper 0.084mg 0.934mg 94%
Polyunsaturated fat 1.927g 13.613g 78%
Manganese 0.354mg 2.131mg 77%
Monounsaturated fat 3.716g 32.445g 72%
Fats 10.04g 55.5g 70%
Magnesium 20mg 279mg 62%
Phosphorus 112mg 508mg 57%
Vitamin B2 0.267mg 0.939mg 52%
Fiber 1.2g 10.3g 36%
Selenium 19.9µg 2.4µg 32%
Vitamin B1 0.343mg 0.041mg 25%
Sodium 575mg 7mg 25%
Protein 10.52g 20.96g 21%
Iron 1.81mg 3.49mg 21%
Calories 213kcal 614kcal 20%
Zinc 1.05mg 3.29mg 20%
Calcium 171mg 347mg 18%
Potassium 282mg 748mg 14%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B6 0.203mg 0.103mg 8%
Vitamin C 7.5mg 0mg 8%
Vitamin B3 4.323mg 3.155mg 7%
Starch 15.67g 0.08g 6%
Vitamin B5 0.555mg 0.318mg 5%
Vitamin K 4.5µg 0µg 4%
Choline 29.1mg 52.1mg 4%
Folate 66µg 53µg 3%
Saturated fat 3.554g 4.152g 3%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 0g 2%
Carbs 20.43g 18.82g 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 8.52g N/A
Sugar 3.18g 4.43g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.159mg 0%
Threonine 0.331mg 0.555mg 0%
Isoleucine 0.431mg 0.813mg 0%
Leucine 0.752mg 1.483mg 0%
Lysine 0.491mg 0.612mg 0%
Methionine 0.21mg 0.122mg 0%
Phenylalanine 0.431mg 1.149mg 0%
Valine 0.501mg 0.937mg 0%
Histidine 0.301mg 0.55mg 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 0g 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 Almond butter
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
35%
Submarine sandwich
68%
Almond butter
Minerals Daily Need Coverage Score
49%
Submarine sandwich
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 0.598g)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 568mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.