Submarine sandwich vs. Clam — In-Depth Nutrition Comparison
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Summary of differences between submarine sandwich and clam
- Submarine sandwich has more vitamin B1; however, clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, vitamin C, and zinc.
- Clam covers your daily need for vitamin B12, 4111% more than submarine sandwich.
- Submarine sandwich has 19 times more saturated fat than clam. While submarine sandwich has 3.554g of saturated fat, clam has only 0.188g.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Mollusks, clam, mixed species, cooked, moist heat.
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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 CalciumCalcium | +85.9% |
| Contains less SodiumSodium | -52.2% |
| Contains more PotassiumPotassium | +122.7% |
| Contains more IronIron | +55.2% |
| Contains more CopperCopper | +719% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +201.8% |
| Contains more ManganeseManganese | +182.5% |
| Contains more SeleniumSelenium | +221.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +128.7% |
| Contains more Vitamin B3Vitamin B3 | +28.9% |
| Contains more Vitamin B6Vitamin B6 | +84.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +127.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +194.7% |
| Contains more Vitamin AVitamin A | +677.3% |
| Contains more Vitamin B2Vitamin B2 | +59.6% |
| Contains more Vitamin B5Vitamin B5 | +22.5% |
| Contains more Vitamin B12Vitamin B12 | +44850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 98.89µg | 4111% |
| Selenium | 19.9µg | 64µg | 80% |
| Copper | 0.084mg | 0.688mg | 67% |
| Phosphorus | 112mg | 338mg | 32% |
| Protein | 10.52g | 25.55g | 30% |
| Manganese | 0.354mg | 1mg | 28% |
| Sodium | 575mg | 1202mg | 27% |
| Vitamin A | 22µg | 171µg | 17% |
| Vitamin C | 7.5mg | 22.1mg | 16% |
| Vitamin B1 | 0.343mg | 0.15mg | 16% |
| Zinc | 1.05mg | 2.73mg | 15% |
| Saturated fat | 3.554g | 0.188g | 15% |
| Iron | 1.81mg | 2.81mg | 13% |
| Cholesterol | 27mg | 67mg | 13% |
| Vitamin B2 | 0.267mg | 0.426mg | 12% |
| Fats | 10.04g | 1.95g | 12% |
| Potassium | 282mg | 628mg | 10% |
| Folate | 66µg | 29µg | 9% |
| Monounsaturated fat | 3.716g | 0.172g | 9% |
| Polyunsaturated fat | 1.927g | 0.552g | 9% |
| Calcium | 171mg | 92mg | 8% |
| Vitamin B6 | 0.203mg | 0.11mg | 7% |
| Starch | 15.67g | 6% | |
| Vitamin B3 | 4.323mg | 3.354mg | 6% |
| Choline | 29.1mg | 5% | |
| Carbs | 20.43g | 5.13g | 5% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 213kcal | 148kcal | 3% |
| Vitamin B5 | 0.555mg | 0.68mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Net carbs | 19.23g | 5.13g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.286mg | 0% |
| Threonine | 0.331mg | 1.099mg | 0% |
| Isoleucine | 0.431mg | 1.112mg | 0% |
| Leucine | 0.752mg | 1.798mg | 0% |
| Lysine | 0.491mg | 1.909mg | 0% |
| Methionine | 0.21mg | 0.576mg | 0% |
| Phenylalanine | 0.431mg | 0.915mg | 0% |
| Valine | 0.501mg | 1.116mg | 0% |
| Histidine | 0.301mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.001g | 0.138g | N/A |
| Omega-3 - DHA | 0.002g | 0.146g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 0.104g | 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:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more FatsFats | +414.9% |
| Contains more CarbsCarbs | +298.2% |
| Contains more ProteinProtein | +142.9% |
| Contains more WaterWater | +12.6% |
| Contains more OtherOther | +49.2% |
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
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated fat | +2060.5% |
| Contains more Poly. FatPolyunsaturated fat | +249.1% |
| Contains less Sat. FatSaturated fat | -94.7% |
