Submarine sandwich vs. Béchamel sauce — In-Depth Nutrition Comparison
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How are submarine sandwich and béchamel sauce different?
- Submarine sandwich has more selenium, vitamin B3, vitamin B1, iron, manganese, folate, vitamin B6, copper, and vitamin C than béchamel sauce.
- Daily need coverage for selenium for submarine sandwich is 30% higher.
- Submarine sandwich contains 17 times more vitamin B3 than béchamel sauce. While submarine sandwich contains 4.323mg of vitamin B3, béchamel sauce contains only 0.261mg.
- Béchamel sauce has less sodium.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Sauce, homemade, white, thin are the varieties used in this article.
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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 MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +35.7% |
| Contains more PotassiumPotassium | +73% |
| Contains more IronIron | +761.9% |
| Contains more CopperCopper | +546.2% |
| Contains more ZincZinc | +150% |
| Contains more ManganeseManganese | +1375% |
| Contains more SeleniumSelenium | +503% |
| Contains less SodiumSodium | -43% |
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 | +837.5% |
| Contains more Vitamin EVitamin E | +141.2% |
| Contains more Vitamin B1Vitamin B1 | +523.6% |
| Contains more Vitamin B2Vitamin B2 | +45.1% |
| Contains more Vitamin B3Vitamin B3 | +1556.3% |
| Contains more Vitamin B5Vitamin B5 | +63.7% |
| Contains more Vitamin B6Vitamin B6 | +395.1% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +106.4% |
| Contains more Vitamin AVitamin A | +231.8% |
| Contains more Vitamin DVitamin D | +500% |
| Contains more Vitamin B12Vitamin B12 | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 3.3µg | 30% |
| Vitamin B3 | 4.323mg | 0.261mg | 25% |
| Vitamin B1 | 0.343mg | 0.055mg | 24% |
| Iron | 1.81mg | 0.21mg | 20% |
| Manganese | 0.354mg | 0.024mg | 14% |
| Folate | 66µg | 9µg | 14% |
| Protein | 10.52g | 3.77g | 14% |
| Vitamin B6 | 0.203mg | 0.041mg | 12% |
| Sodium | 575mg | 328mg | 11% |
| Copper | 0.084mg | 0.013mg | 8% |
| Vitamin C | 7.5mg | 0.8mg | 7% |
| Vitamin B2 | 0.267mg | 0.184mg | 6% |
| Cholesterol | 27mg | 8mg | 6% |
| Saturated fat | 3.554g | 2.152g | 6% |
| Zinc | 1.05mg | 0.42mg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin A | 22µg | 73µg | 6% |
| Vitamin D | 0.2µg | 1.2µg | 5% |
| Calories | 213kcal | 105kcal | 5% |
| Calcium | 171mg | 126mg | 5% |
| Vitamin D | 7IU | 49IU | 5% |
| Fats | 10.04g | 6.73g | 5% |
| Carbs | 20.43g | 7.4g | 4% |
| Fiber | 1.2g | 0.1g | 4% |
| Potassium | 282mg | 163mg | 4% |
| Vitamin B5 | 0.555mg | 0.339mg | 4% |
| Choline | 29.1mg | 14.1mg | 3% |
| Monounsaturated fat | 3.716g | 2.67g | 3% |
| Vitamin B12 | 0.22µg | 0.3µg | 3% |
| Vitamin K | 4.5µg | 0.6µg | 3% |
| Polyunsaturated fat | 1.927g | 1.586g | 2% |
| Phosphorus | 112mg | 101mg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin E | 0.41mg | 0.17mg | 2% |
| Magnesium | 20mg | 15mg | 1% |
| Net carbs | 19.23g | 7.3g | N/A |
| Sugar | 3.18g | 4.78g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.046mg | 0% |
| Threonine | 0.331mg | 0.147mg | 0% |
| Isoleucine | 0.431mg | 0.198mg | 0% |
| Leucine | 0.752mg | 0.32mg | 0% |
| Lysine | 0.491mg | 0.259mg | 0% |
| Methionine | 0.21mg | 0.082mg | 0% |
| Phenylalanine | 0.431mg | 0.157mg | 0% |
| Valine | 0.501mg | 0.219mg | 0% |
| Histidine | 0.301mg | 0.089mg | 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 | 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:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +179% |
| Contains more FatsFats | +49.2% |
| Contains more CarbsCarbs | +176.1% |
| Contains more OtherOther | +73.6% |
| Contains more WaterWater | +42.7% |
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
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +39.2% |
| Contains more Poly. FatPolyunsaturated fat | +21.5% |
| Contains less Sat. FatSaturated fat | -39.4% |
