Submarine sandwich vs. Beef tenderloin — In-Depth Nutrition Comparison
Compare
Summary of differences between submarine sandwich and beef tenderloin
- Submarine sandwich has more vitamin B1, calcium, manganese, and folate; however, beef tenderloin is higher in vitamin B12, zinc, and iron.
- Beef tenderloin covers your daily need for vitamin B12, 93% more than submarine sandwich.
- Submarine sandwich has 25 times more manganese than beef tenderloin. While submarine sandwich has 0.354mg of manganese, beef tenderloin has only 0.014mg.
- Beef tenderloin has less sodium.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.
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.
| Contains more CalciumCalcium | +1800% |
| Contains more ManganeseManganese | +2428.6% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more IronIron | +71.8% |
| Contains more CopperCopper | +46.4% |
| Contains more ZincZinc | +283.8% |
| Contains more PhosphorusPhosphorus | +81.3% |
| Contains less SodiumSodium | -90.1% |
| Contains more SeleniumSelenium | +15.1% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +281.1% |
| Contains more Vitamin B3Vitamin B3 | +44.1% |
| Contains more Vitamin B5Vitamin B5 | +122% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +725% |
| Contains more Vitamin B6Vitamin B6 | +23.2% |
| Contains more Vitamin B12Vitamin B12 | +1018.2% |
| Contains more CholineCholine | +212.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 2.46µg | 93% |
| Saturated fat | 3.554g | 9.72g | 28% |
| Zinc | 1.05mg | 4.03mg | 27% |
| Protein | 10.52g | 23.9g | 27% |
| Sodium | 575mg | 57mg | 23% |
| Fats | 10.04g | 24.6g | 22% |
| Vitamin B1 | 0.343mg | 0.09mg | 21% |
| Cholesterol | 27mg | 85mg | 19% |
| Monounsaturated fat | 3.716g | 10.27g | 16% |
| Calcium | 171mg | 9mg | 16% |
| Iron | 1.81mg | 3.11mg | 16% |
| Manganese | 0.354mg | 0.014mg | 15% |
| Folate | 66µg | 8µg | 15% |
| Phosphorus | 112mg | 203mg | 13% |
| Choline | 29.1mg | 91mg | 11% |
| Vitamin B3 | 4.323mg | 3mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Carbs | 20.43g | 0g | 7% |
| Starch | 15.67g | 6% | |
| Polyunsaturated fat | 1.927g | 1g | 6% |
| Vitamin B5 | 0.555mg | 0.25mg | 6% |
| Calories | 213kcal | 324kcal | 6% |
| Fiber | 1.2g | 0g | 5% |
| Selenium | 19.9µg | 22.9µg | 5% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin B6 | 0.203mg | 0.25mg | 4% |
| Copper | 0.084mg | 0.123mg | 4% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin B2 | 0.267mg | 0.26mg | 1% |
| Potassium | 282mg | 331mg | 1% |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 19.23g | 0g | N/A |
| Magnesium | 20mg | 22mg | 0% |
| Sugar | 3.18g | 0g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.268mg | 0% |
| Threonine | 0.331mg | 1.044mg | 0% |
| Isoleucine | 0.431mg | 1.075mg | 0% |
| Leucine | 0.752mg | 1.889mg | 0% |
| Lysine | 0.491mg | 1.989mg | 0% |
| Methionine | 0.21mg | 0.612mg | 0% |
| Phenylalanine | 0.431mg | 0.933mg | 0% |
| Valine | 0.501mg | 1.163mg | 0% |
| Histidine | 0.301mg | 0.818mg | 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 | 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:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.8% |
| Contains more ProteinProtein | +127.2% |
| Contains more FatsFats | +145% |
| Contains more OtherOther | +25.2% |
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
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +92.7% |
| Contains more Mono. FatMonounsaturated fat | +176.4% |
