Submarine sandwich vs. Club sandwich — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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
