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  6. Submarine sandwich vs. Bagel

Submarine sandwich vs. Bagel — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and bagel

  • Submarine sandwich has more calcium, vitamin B12, and vitamin C; however, bagel has more manganese, selenium, iron, fiber, and copper.
  • Bagel's daily need coverage for manganese is 47% more.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Bagels, wheat.

Infographic

Submarine sandwich vs Bagel 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 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Bagel
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CalciumCalcium +755%
Contains more PotassiumPotassium +70.9%
Contains more MagnesiumMagnesium +155%
Contains more IronIron +52.5%
Contains more CopperCopper +108.3%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -23.7%
Contains more ManganeseManganese +304%
Contains more SeleniumSelenium +44.2%
~equal in Zinc ~1.1mg

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%
Bagel
Bagel
2
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +196.9%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more FolateFolate +15.2%

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
Bagel
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more FatsFats +556.2%
Contains more WaterWater +50.5%
Contains more OtherOther +36.6%
Contains more CarbsCarbs +139.3%
~equal in Protein ~10.2g

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
Bagel
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +1181.4%
Contains more Poly. FatPolyunsaturated fat +105.9%
Contains less Sat. FatSaturated fat -100%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Bagel DV% diff.
Manganese 0.354mg 1.43mg 47%
Selenium 19.9µg 28.7µg 16%
Saturated fat 3.554g 0g 16%
Calcium 171mg 20mg 15%
Fats 10.04g 1.53g 13%
Fiber 1.2g 4.1g 12%
Iron 1.81mg 2.76mg 12%
Copper 0.084mg 0.175mg 10%
Cholesterol 27mg 0mg 9%
Carbs 20.43g 48.89g 9%
Monounsaturated fat 3.716g 0.29g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 7.5mg 0mg 8%
Magnesium 20mg 51mg 7%
Polyunsaturated fat 1.927g 0.936g 7%
Vitamin B3 4.323mg 3.37mg 6%
Starch 15.67g 6%
Sodium 575mg 439mg 6%
Vitamin B1 0.343mg 0.403mg 5%
Vitamin B2 0.267mg 0.209mg 4%
Vitamin B6 0.203mg 0.147mg 4%
Choline 29.1mg 9.8mg 4%
Phosphorus 112mg 142mg 4%
Vitamin B5 0.555mg 0.375mg 4%
Vitamin K 4.5µg 1.5µg 3%
Folate 66µg 76µg 3%
Potassium 282mg 165mg 3%
Fructose 1.4g 2%
Calories 213kcal 250kcal 2%
Vitamin A 22µg 0µg 2%
Protein 10.52g 10.2g 1%
Vitamin E 0.41mg 0.32mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 44.79g N/A
Sugar 3.18g 6.12g N/A
Zinc 1.05mg 1.1mg 0%
Trans fat 0.119g 0g 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 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0g 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 Bagel
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
26%
Bagel
Minerals Daily Need Coverage Score
49%
Submarine sandwich
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 2.94g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 136mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 3.554g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.