Submarine sandwich vs. Chicken teriyaki subway — In-Depth Nutrition Comparison
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The main differences between submarine sandwich and chicken teriyaki subway
- Submarine sandwich has more fats, selenium, vitamin C, and vitamin B1; however, chicken teriyaki subway has more vitamin B6.
- Daily need coverage for saturated fat for submarine sandwich is 15% higher.
- Chicken teriyaki subway has 7 times less vitamin C than submarine sandwich. Submarine sandwich has 7.5mg of vitamin C, while chicken teriyaki subway has 1.1mg.
- Chicken teriyaki subway is lower in saturated fat.
Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +20.4% |
| Contains more IronIron | +19.1% |
| Contains more CopperCopper | +18.3% |
| Contains more ZincZinc | +64.1% |
| Contains more ManganeseManganese | +25.5% |
| Contains more SeleniumSelenium | +29.2% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more PhosphorusPhosphorus | +24.1% |
| Contains less SodiumSodium | -47% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +581.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +25.6% |
| Contains more Vitamin B2Vitamin B2 | +25.4% |
| Contains more Vitamin B12Vitamin B12 | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13.8% |
| Contains more Vitamin B3Vitamin B3 | +17.1% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +38.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 3.554g | 0.505g | 14% |
| Fats | 10.04g | 2.37g | 12% |
| Sodium | 575mg | 305mg | 12% |
| Selenium | 19.9µg | 15.4µg | 8% |
| Monounsaturated fat | 3.716g | 0.642g | 8% |
| Vitamin C | 7.5mg | 1.1mg | 7% |
| Polyunsaturated fat | 1.927g | 0.831g | 7% |
| Vitamin B1 | 0.343mg | 0.273mg | 6% |
| Vitamin B6 | 0.203mg | 0.282mg | 6% |
| Omega-6 (Linoleic acid) | 1.665g | 0.717g | 6% |
| Vitamin B3 | 4.323mg | 5.063mg | 5% |
| Vitamin B12 | 0.22µg | 0.11µg | 5% |
| Choline | 29.1mg | 5% | |
| Iron | 1.81mg | 1.52mg | 4% |
| Zinc | 1.05mg | 0.64mg | 4% |
| Phosphorus | 112mg | 139mg | 4% |
| Vitamin B2 | 0.267mg | 0.213mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 213kcal | 155kcal | 3% |
| Calcium | 171mg | 142mg | 3% |
| Manganese | 0.354mg | 0.282mg | 3% |
| Omega-3 (ALA) | 0.104g | 0.061g | 3% |
| Cholesterol | 27mg | 22mg | 2% |
| Vitamin A | 22µg | 3µg | 2% |
| Vitamin B5 | 0.555mg | 0.655mg | 2% |
| Folate | 66µg | 58µg | 2% |
| Protein | 10.52g | 10.91g | 1% |
| Carbs | 20.43g | 22.54g | 1% |
| Vitamin D* | 7 IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Magnesium | 20mg | 23mg | 1% |
| Copper | 0.084mg | 0.071mg | 1% |
| Starch | 15.67g | 13.77g | 1% |
| Fructose | 1.4g | 2.39g | 1% |
| Protein per 100 calories | 4.9g | 7g | N/A |
| Calories per 10 g protein | 202kcal | 142kcal | N/A |
| Weight per 100 calories | 47g | 65g | N/A |
| Unsaturated / Saturated Fat ratio | 1.6 | 2.9 | N/A |
| Net carbs | 19.23g | 21.34g | N/A |
| Potassium | 282mg | 285mg | 0% |
| Sugar | 3.18g | 6.06g | N/A |
| Fiber | 1.2g | 1.2g | 0% |
| Vitamin E | 0.41mg | 0.38mg | 0% |
| Trans fat | 0.119g | 0.012g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 (EPA) | 0.001g | 0.001g | N/A |
| Omega-3 (DHA) | 0.002g | 0.001g | N/A |
| Omega-3 (DPA) | 0.005g | 0.003g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.004g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.003g | 0.002g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.013g | 0.005g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.048g | 0.003g | 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:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
| Contains more FatsFats | +323.6% |
| Contains more CarbsCarbs | +10.3% |
| Contains more WaterWater | +10.4% |
~equal in
Protein
~10.91g
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
0.505 g
Monounsaturated fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
| Contains more Mono. FatMonounsaturated fat | +478.8% |
| Contains more Poly. FatPolyunsaturated fat | +131.9% |
| Contains less Sat. FatSaturated fat | -85.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
13.77 g
Sucrose:
0.79 g
Glucose:
2.23 g
Fructose:
2.39 g
Lactose:
0 g
Maltose:
0.65 g
Galactose:
0 g
| Contains more StarchStarch | +13.8% |
| Contains more LactoseLactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +81.3% |
| Contains more FructoseFructose | +70.7% |
| Contains more MaltoseMaltose | +38.3% |
~equal in
Galactose
~0g
