Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Submarine sandwich vs. Club sandwich — In-Depth Nutrition Comparison

Compare

A recap on differences between submarine sandwich and club sandwich

  • Submarine sandwich has more vitamin B1, folate, calcium, and vitamin B2; however, club sandwich is higher in phosphorus, vitamin B12, selenium, vitamin B3, and vitamin B6.
  • Club sandwich covers your daily phosphorus needs 15% more than submarine sandwich.
  • Club sandwich contains 2 times less folate than submarine sandwich. Submarine sandwich contains 66µg of folate, while club sandwich contains 31µg.
  • Submarine sandwich has less cholesterol.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Submarine sandwich vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +24.8%
Contains more IronIron +32.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60%
Contains more ZincZinc +27.6%
Contains more PhosphorusPhosphorus +92%
Contains more SeleniumSelenium +24.6%
~equal in Copper ~0.089mg
~equal in Sodium ~630mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +70.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +99.4%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more FolateFolate +112.9%
Contains more Vitamin AVitamin A +59.1%
Contains more Vitamin EVitamin E +48.8%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B5Vitamin B5 +48.8%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin B12Vitamin B12 +113.6%
Contains more Vitamin KVitamin K +93.3%
Contains more CholineCholine +64.3%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +24.7%
Contains more ProteinProtein +63.4%
~equal in Carbs ~19.87g
~equal in Water ~52.52g
~equal in Other ~2.37g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +26%
Contains less Sat. FatSaturated fat -12.5%
~equal in Polyunsaturated fat ~1.88g

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 Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Club sandwich DV% diff.
Manganese 0.354mg 15%
Phosphorus 112mg 215mg 15%
Vitamin B1 0.343mg 0.172mg 14%
Protein 10.52g 17.19g 13%
Vitamin B12 0.22µg 0.47µg 10%
Selenium 19.9µg 24.8µg 9%
Folate 66µg 31µg 9%
Calcium 171mg 95mg 8%
Vitamin B3 4.323mg 5.575mg 8%
Vitamin B6 0.203mg 0.296mg 7%
Starch 15.67g 6%
Cholesterol 27mg 46mg 6%
Vitamin B2 0.267mg 0.186mg 6%
Iron 1.81mg 1.37mg 6%
Vitamin B5 0.555mg 0.826mg 5%
Vitamin K 4.5µg 8.7µg 4%
Zinc 1.05mg 1.34mg 3%
Choline 29.1mg 47.8mg 3%
Magnesium 20mg 32mg 3%
Fats 10.04g 8.05g 3%
Vitamin C 7.5mg 4.4mg 3%
Fructose 1.4g 2%
Potassium 282mg 226mg 2%
Monounsaturated fat 3.716g 2.949g 2%
Sodium 575mg 630mg 2%
Saturated fat 3.554g 3.109g 2%
Vitamin D 0.2µg 0.1µg 1%
Vitamin A 22µg 35µg 1%
Copper 0.084mg 0.089mg 1%
Vitamin E 0.41mg 0.61mg 1%
Calories 213kcal 220kcal 0%
Net carbs 19.23g 18.67g N/A
Carbs 20.43g 19.87g 0%
Vitamin D 7IU 5IU 0%
Sugar 3.18g 4.68g N/A
Fiber 1.2g 1.2g 0%
Trans fat 0.119g 0.071g N/A
Polyunsaturated fat 1.927g 1.88g 0%
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 0.004g N/A
Omega-3 - DHA 0.002g 0.007g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.004g 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 Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
37%
Club sandwich
Minerals Daily Need Coverage Score
49%
Submarine sandwich
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 0.445g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.