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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
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
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
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% |
