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  6. Submarine sandwich vs. Romano cheese

Submarine sandwich vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and romano cheese

  • Submarine sandwich has more vitamin B3, vitamin B1, folate, and manganese; however, romano cheese has more phosphorus, calcium, and vitamin B12.
  • Romano cheese's daily need coverage for phosphorus is 93% more.
  • Submarine sandwich has 56 times more vitamin B3 than romano cheese. Submarine sandwich has 4.323mg of vitamin B3, while romano cheese has 0.077mg.
  • Submarine sandwich is lower in sodium.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cheese, romano.

Infographic

Submarine sandwich vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +227.9%
Contains more IronIron +135.1%
Contains more CopperCopper +180%
Contains less SodiumSodium -59.9%
Contains more ManganeseManganese +1670%
Contains more SeleniumSelenium +37.2%
Contains more MagnesiumMagnesium +105%
Contains more CalciumCalcium +522.2%
Contains more ZincZinc +145.7%
Contains more PhosphorusPhosphorus +578.6%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +78.3%
Contains more Vitamin B1Vitamin B1 +827%
Contains more Vitamin B3Vitamin B3 +5514.3%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more Vitamin KVitamin K +104.5%
Contains more FolateFolate +842.9%
Contains more CholineCholine +89%
Contains more Vitamin AVitamin A +336.4%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B12Vitamin B12 +409.1%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Romano cheese DV% diff.
Phosphorus 112mg 760mg 93%
Calcium 171mg 1064mg 89%
Saturated fat 3.554g 17.115g 62%
Protein 10.52g 31.8g 43%
Vitamin B12 0.22µg 1.12µg 38%
Sodium 575mg 1433mg 37%
Vitamin B3 4.323mg 0.077mg 27%
Fats 10.04g 26.94g 26%
Cholesterol 27mg 104mg 26%
Vitamin B1 0.343mg 0.037mg 26%
Folate 66µg 7µg 15%
Manganese 0.354mg 0.02mg 15%
Zinc 1.05mg 2.58mg 14%
Iron 1.81mg 0.77mg 13%
Monounsaturated fat 3.716g 7.838g 10%
Selenium 19.9µg 14.5µg 10%
Polyunsaturated fat 1.927g 0.593g 9%
Calories 213kcal 387kcal 9%
Vitamin B6 0.203mg 0.085mg 9%
Vitamin A 22µg 96µg 8%
Vitamin B2 0.267mg 0.37mg 8%
Vitamin C 7.5mg 0mg 8%
Carbs 20.43g 3.63g 6%
Potassium 282mg 86mg 6%
Starch 15.67g 6%
Copper 0.084mg 0.03mg 6%
Fiber 1.2g 0g 5%
Magnesium 20mg 41mg 5%
Vitamin B5 0.555mg 0.424mg 3%
Fructose 1.4g 2%
Vitamin K 4.5µg 2.2µg 2%
Vitamin D 7IU 20IU 2%
Choline 29.1mg 15.4mg 2%
Vitamin D 0.2µg 0.5µg 2%
Vitamin E 0.41mg 0.23mg 1%
Net carbs 19.23g 3.63g N/A
Sugar 3.18g 0.73g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.429mg 0%
Threonine 0.331mg 1.171mg 0%
Isoleucine 0.431mg 1.685mg 0%
Leucine 0.752mg 3.071mg 0%
Lysine 0.491mg 2.941mg 0%
Methionine 0.21mg 0.852mg 0%
Phenylalanine 0.431mg 1.71mg 0%
Valine 0.501mg 2.183mg 0%
Histidine 0.301mg 1.231mg 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
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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +462.8%
Contains more WaterWater +82.8%
Contains more ProteinProtein +202.3%
Contains more FatsFats +168.3%
Contains more OtherOther +168.8%

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 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +225%
Contains more Mono. FatMonounsaturated fat +110.9%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.