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  6. Submarine sandwich vs. Cod

Submarine sandwich vs. Cod — In-Depth Nutrition Comparison

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How are submarine sandwich and cod different?

  • Submarine sandwich is higher in vitamin B1, iron, vitamin B2, calcium, and folate; however, cod is richer in vitamin B5, vitamin B12, and selenium.
  • Daily need coverage for vitamin B5 for cod is 3049% higher.
  • Submarine sandwich contains 27 times more saturated fat than cod. While submarine sandwich contains 3.554g of saturated fat, cod contains only 0.131g.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Submarine sandwich vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +968.8%
Contains more IronIron +376.3%
Contains more CopperCopper +200%
Contains more ZincZinc +133.3%
Contains more ManganeseManganese +2260%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +46.5%
Contains more PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +66.3%

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%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +351.3%
Contains more Vitamin B2Vitamin B2 +310.8%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +842.9%
Contains more Vitamin EVitamin E +56.1%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin B5Vitamin B5 +27467.6%
Contains more Vitamin B6Vitamin B6 +20.7%
Contains more Vitamin B12Vitamin B12 +313.6%
Contains more CholineCholine +124.1%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Cod DV% diff.
Vitamin B5 0.555mg 153mg 3049%
Vitamin B12 0.22µg 0.91µg 29%
Selenium 19.9µg 33.1µg 24%
Sodium 575mg 54mg 23%
Vitamin B1 0.343mg 0.076mg 22%
Iron 1.81mg 0.38mg 18%
Saturated fat 3.554g 0.131g 16%
Calcium 171mg 16mg 16%
Vitamin B2 0.267mg 0.065mg 16%
Protein 10.52g 17.81g 15%
Manganese 0.354mg 0.015mg 15%
Folate 66µg 7µg 15%
Vitamin B3 4.323mg 2.063mg 14%
Fats 10.04g 0.67g 14%
Phosphorus 112mg 203mg 13%
Polyunsaturated fat 1.927g 0.231g 11%
Monounsaturated fat 3.716g 0.094g 9%
Choline 29.1mg 65.2mg 7%
Calories 213kcal 82kcal 7%
Carbs 20.43g 0g 7%
Vitamin C 7.5mg 1mg 7%
Starch 15.67g 6%
Copper 0.084mg 0.028mg 6%
Fiber 1.2g 0g 5%
Cholesterol 27mg 43mg 5%
Zinc 1.05mg 0.45mg 5%
Vitamin K 4.5µg 0.1µg 4%
Vitamin D 0.2µg 0.9µg 4%
Potassium 282mg 413mg 4%
Vitamin D 7IU 36IU 4%
Vitamin B6 0.203mg 0.245mg 3%
Magnesium 20mg 32mg 3%
Vitamin E 0.41mg 0.64mg 2%
Fructose 1.4g 2%
Vitamin A 22µg 12µg 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.199mg 0%
Threonine 0.331mg 0.781mg 0%
Isoleucine 0.431mg 0.821mg 0%
Leucine 0.752mg 1.447mg 0%
Lysine 0.491mg 1.635mg 0%
Methionine 0.21mg 0.527mg 0%
Phenylalanine 0.431mg 0.695mg 0%
Valine 0.501mg 0.917mg 0%
Histidine 0.301mg 0.524mg 0%
Omega-3 - EPA 0.001g 0.064g N/A
Omega-3 - DHA 0.002g 0.12g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +1398.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +733.3%
Contains more ProteinProtein +69.3%
Contains more WaterWater +43.7%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +3853.2%
Contains more Poly. FatPolyunsaturated fat +734.2%
Contains less Sat. FatSaturated fat -96.3%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.