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Submarine sandwich vs. Coleslaw — In-Depth Nutrition Comparison

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Differences between submarine sandwich and coleslaw

  • Submarine sandwich has more vitamin B1, vitamin B3, iron, vitamin B2, calcium, phosphorus, and manganese, while coleslaw has more vitamin K.
  • Coleslaw's daily need coverage for vitamin K is 55% higher.
  • Coleslaw contains 21 times less vitamin B3 than submarine sandwich. Submarine sandwich contains 4.323mg of vitamin B3, while coleslaw contains 0.206mg.
  • The amount of sodium in coleslaw is lower.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, coleslaw.

Infographic

Submarine sandwich vs Coleslaw infographic
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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.
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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +118.6%
Contains more IronIron +722.7%
Contains more CopperCopper +460%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +460%
Contains more ManganeseManganese +247.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -64.7%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1219.2%
Contains more Vitamin B2Vitamin B2 +1235%
Contains more Vitamin B3Vitamin B3 +1998.5%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more Vitamin B6Vitamin B6 +81.3%
Contains more Vitamin B12Vitamin B12 +2100%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +94.7%
Contains more Vitamin AVitamin A +27.3%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin KVitamin K +1475.6%

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +1007.4%
Contains more CarbsCarbs +37.2%
Contains more OtherOther +201.2%
Contains more WaterWater +29.9%
~equal in Fats ~9.91g

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains more Mono. FatMonounsaturated fat +39.1%
Contains less Sat. FatSaturated fat -55%
Contains more Poly. FatPolyunsaturated fat +177.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +37.4%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~1.44g

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Coleslaw DV% diff.
Vitamin K 4.5µg 70.9µg 55%
Selenium 19.9µg 36%
Vitamin B3 4.323mg 0.206mg 26%
Vitamin B1 0.343mg 0.026mg 26%
Polyunsaturated fat 1.927g 5.348g 23%
Iron 1.81mg 0.22mg 20%
Protein 10.52g 0.95g 19%
Vitamin B2 0.267mg 0.02mg 19%
Folate 66µg 17%
Sodium 575mg 203mg 16%
Calcium 171mg 30mg 14%
Phosphorus 112mg 20mg 13%
Manganese 0.354mg 0.102mg 11%
Vitamin B12 0.22µg 0.01µg 9%
Saturated fat 3.554g 1.599g 9%
Copper 0.084mg 0.015mg 8%
Cholesterol 27mg 4mg 8%
Zinc 1.05mg 0.14mg 8%
Vitamin C 7.5mg 14.6mg 8%
Vitamin B6 0.203mg 0.112mg 7%
Vitamin B5 0.555mg 0.246mg 6%
Starch 15.67g 6%
Potassium 282mg 129mg 5%
Choline 29.1mg 5%
Monounsaturated fat 3.716g 2.671g 3%
Calories 213kcal 153kcal 3%
Fiber 1.2g 1.9g 3%
Magnesium 20mg 8mg 3%
Carbs 20.43g 14.89g 2%
Vitamin D 0.2µg 1%
Vitamin E 0.41mg 0.54mg 1%
Vitamin A 22µg 28µg 1%
Vitamin D 7IU 1%
Fats 10.04g 9.91g 0%
Net carbs 19.23g 12.99g N/A
Sugar 3.18g 12.19g N/A
Trans fat 0.119g 0.037g 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%
Fructose 1.4g 1.44g 0%
Omega-3 - EPA 0.001g 0.006g N/A
Omega-3 - DHA 0.002g 0.001g N/A
Omega-3 - ALA 0.104g 0.279g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-3 - Eicosatrienoic acid 0.004g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.048g 0.002g N/A
Omega-6 - Linoleic acid 1.665g 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Coleslaw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Coleslaw
Minerals Daily Need Coverage Score
49%
Submarine sandwich
9%
Coleslaw

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 9.01g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Coleslaw
Coleslaw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Coleslaw
Coleslaw contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 1.955g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.