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Submarine sandwich vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and broccoli

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, iron, calcium, and vitamin B2; however, broccoli has more vitamin C and vitamin K.
  • Daily need coverage for vitamin C for broccoli is 91% higher.
  • Broccoli has 91 times less saturated fat than submarine sandwich. Submarine sandwich has 3.554g of saturated fat, while broccoli has 0.039g.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Broccoli, raw.

Infographic

Submarine sandwich vs Broccoli 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +263.8%
Contains more IronIron +147.9%
Contains more CopperCopper +71.4%
Contains more ZincZinc +156.1%
Contains more PhosphorusPhosphorus +69.7%
Contains more ManganeseManganese +68.6%
Contains more SeleniumSelenium +696%
Contains more PotassiumPotassium +12.1%
Contains less SodiumSodium -94.3%
~equal in Magnesium ~21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +383.1%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +576.5%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +55.6%
Contains more Vitamin CVitamin C +1089.3%
Contains more Vitamin AVitamin A +40.9%
Contains more Vitamin EVitamin E +90.2%
Contains more Vitamin KVitamin K +2157.8%
~equal in Vitamin B5 ~0.573mg
~equal in Folate ~63µg

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +273%
Contains more FatsFats +2613.5%
Contains more CarbsCarbs +207.7%
Contains more OtherOther +187.4%
Contains more WaterWater +58%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +33681.8%
Contains more Poly. FatPolyunsaturated fat +4971.1%
Contains less Sat. FatSaturated fat -98.9%

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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +151%
Contains more FructoseFructose +105.9%
Contains more MaltoseMaltose +123.8%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +162.5%
~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 Broccoli
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Broccoli DV% diff.
Vitamin C 7.5mg 89.2mg 91%
Vitamin K 4.5µg 101.6µg 81%
Selenium 19.9µg 2.5µg 32%
Sodium 575mg 33mg 24%
Vitamin B3 4.323mg 0.639mg 23%
Vitamin B1 0.343mg 0.071mg 23%
Saturated fat 3.554g 0.039g 16%
Fats 10.04g 0.37g 15%
Protein 10.52g 2.82g 15%
Iron 1.81mg 0.73mg 14%
Polyunsaturated fat 1.927g 0.038g 13%
Calcium 171mg 47mg 12%
Vitamin B2 0.267mg 0.117mg 12%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 34kcal 9%
Monounsaturated fat 3.716g 0.011g 9%
Phosphorus 112mg 66mg 7%
Starch 15.67g 0g 6%
Fiber 1.2g 2.6g 6%
Manganese 0.354mg 0.21mg 6%
Zinc 1.05mg 0.41mg 6%
Carbs 20.43g 6.64g 5%
Copper 0.084mg 0.049mg 4%
Choline 29.1mg 18.7mg 2%
Vitamin B6 0.203mg 0.175mg 2%
Vitamin E 0.41mg 0.78mg 2%
Vitamin D 0.2µg 0µg 1%
Fructose 1.4g 0.68g 1%
Vitamin A 22µg 31µg 1%
Folate 66µg 63µg 1%
Potassium 282mg 316mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 4.04g N/A
Magnesium 20mg 21mg 0%
Sugar 3.18g 1.7g N/A
Vitamin B5 0.555mg 0.573mg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.033mg 0%
Threonine 0.331mg 0.088mg 0%
Isoleucine 0.431mg 0.079mg 0%
Leucine 0.752mg 0.129mg 0%
Lysine 0.491mg 0.135mg 0%
Methionine 0.21mg 0.038mg 0%
Phenylalanine 0.431mg 0.117mg 0%
Valine 0.501mg 0.125mg 0%
Histidine 0.301mg 0.059mg 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 0g 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 Broccoli
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
59%
Broccoli
Minerals Daily Need Coverage Score
49%
Submarine sandwich
19%
Broccoli

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 3.515g)
Which food is richer in vitamins?
?
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.