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Submarine sandwich vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are submarine sandwich and parmigiano-Reggiano different?

  • Submarine sandwich is richer in vitamin B3 and vitamin B1, while parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, zinc, and copper.
  • Parmigiano-Reggiano covers your daily need for calcium, 94% more than submarine sandwich.
  • Submarine sandwich contains 38 times more vitamin B3 than parmigiano-Reggiano. Submarine sandwich contains 4.323mg of vitamin B3, while parmigiano-Reggiano contains 0.114mg.
  • Submarine sandwich is lower in sodium.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Submarine sandwich vs Parmigiano-Reggiano 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.
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +101.1%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +316.5%
Contains more SeleniumSelenium +12.4%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +548.5%
Contains more CopperCopper +183.3%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +550.9%

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 0% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin B1Vitamin B1 +1082.8%
Contains more Vitamin B3Vitamin B3 +3692.1%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more Vitamin KVitamin K +164.7%
Contains more FolateFolate +560%
Contains more CholineCholine +40.6%
Contains more Vitamin AVitamin A +627.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +82%
Contains more Vitamin B12Vitamin B12 +927.3%

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +1391.2%
Contains more WaterWater +11.7%
Contains more ProteinProtein +90.1%
Contains more FatsFats +99.2%
Contains more OtherOther +221.2%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Poly. FatPolyunsaturated fat +317.1%
Contains more Mono. FatMonounsaturated fat +64.1%

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 Parmigiano-Reggiano
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Parmigiano-Reggiano DV% diff.
Calcium 171mg 1109mg 94%
Phosphorus 112mg 729mg 88%
Vitamin B12 0.22µg 2.26µg 85%
Saturated fat 3.554g 13.317g 44%
Sodium 575mg 1529mg 41%
Vitamin B3 4.323mg 0.114mg 26%
Vitamin B1 0.343mg 0.029mg 26%
Zinc 1.05mg 3.87mg 26%
Cholesterol 27mg 88mg 20%
Protein 10.52g 20g 19%
Copper 0.084mg 0.238mg 17%
Vitamin B2 0.267mg 0.486mg 17%
Fats 10.04g 20g 15%
Vitamin A 22µg 160µg 15%
Folate 66µg 10µg 14%
Manganese 0.354mg 0.085mg 12%
Vitamin B6 0.203mg 0.049mg 12%
Iron 1.81mg 0.9mg 11%
Polyunsaturated fat 1.927g 0.462g 10%
Vitamin C 7.5mg 0mg 8%
Starch 15.67g 6%
Monounsaturated fat 3.716g 6.098g 6%
Carbs 20.43g 1.37g 6%
Fiber 1.2g 0g 5%
Potassium 282mg 125mg 5%
Vitamin B5 0.555mg 0.325mg 5%
Magnesium 20mg 38mg 4%
Selenium 19.9µg 17.7µg 4%
Calories 213kcal 265kcal 3%
Fructose 1.4g 2%
Vitamin E 0.41mg 0.17mg 2%
Choline 29.1mg 20.7mg 2%
Vitamin K 4.5µg 1.7µg 2%
Vitamin D 0.2µg 0.4µg 1%
Vitamin D 7IU 15IU 1%
Net carbs 19.23g 1.37g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.24mg 0%
Threonine 0.331mg 1.519mg 0%
Isoleucine 0.431mg 1.2mg 0%
Leucine 0.752mg 2.983mg 0%
Lysine 0.491mg 2.459mg 0%
Methionine 0.21mg 0.369mg 0%
Phenylalanine 0.431mg 1.604mg 0%
Valine 0.501mg 1.498mg 0%
Histidine 0.301mg 0.752mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Parmigiano-Reggiano
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
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
49%
Submarine sandwich
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 954mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 9.763g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 27)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3.2)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 3.18g)
Which food is richer in minerals?
?
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.