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  6. Submarine sandwich vs. Couscous

Submarine sandwich vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and couscous

  • Submarine sandwich has more vitamin B1, vitamin B3, vitamin B2, iron, calcium, phosphorus, and folate; however, couscous is higher in selenium.
  • Submarine sandwich covers your daily need for sodium, 25% more than couscous.
  • Submarine sandwich has 123 times more saturated fat than couscous. While submarine sandwich has 3.554g of saturated fat, couscous has only 0.029g.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Couscous, cooked.

Infographic

Submarine sandwich vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +2037.5%
Contains more PotassiumPotassium +386.2%
Contains more IronIron +376.3%
Contains more CopperCopper +104.9%
Contains more ZincZinc +303.8%
Contains more PhosphorusPhosphorus +409.1%
Contains more ManganeseManganese +321.4%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +38.2%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +444.4%
Contains more Vitamin B2Vitamin B2 +888.9%
Contains more Vitamin B3Vitamin B3 +339.8%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B6Vitamin B6 +298%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +340%
Contains more CholineCholine +781.8%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Couscous DV% diff.
Sodium 575mg 5mg 25%
Vitamin B1 0.343mg 0.063mg 23%
Vitamin B3 4.323mg 0.983mg 21%
Iron 1.81mg 0.38mg 18%
Vitamin B2 0.267mg 0.027mg 18%
Saturated fat 3.554g 0.029g 16%
Calcium 171mg 8mg 16%
Fats 10.04g 0.16g 15%
Selenium 19.9µg 27.5µg 14%
Folate 66µg 15µg 13%
Phosphorus 112mg 22mg 13%
Protein 10.52g 3.79g 13%
Vitamin B6 0.203mg 0.051mg 12%
Polyunsaturated fat 1.927g 0.064g 12%
Manganese 0.354mg 0.084mg 12%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.022g 9%
Vitamin C 7.5mg 0mg 8%
Potassium 282mg 58mg 7%
Zinc 1.05mg 0.26mg 7%
Starch 15.67g 6%
Choline 29.1mg 3.3mg 5%
Calories 213kcal 112kcal 5%
Copper 0.084mg 0.041mg 5%
Vitamin B5 0.555mg 0.371mg 4%
Vitamin K 4.5µg 0.1µg 4%
Magnesium 20mg 8mg 3%
Vitamin E 0.41mg 0.13mg 2%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 2%
Carbs 20.43g 23.22g 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Fiber 1.2g 1.4g 1%
Net carbs 19.23g 21.82g N/A
Sugar 3.18g 0.1g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.049mg 0%
Threonine 0.331mg 0.1mg 0%
Isoleucine 0.431mg 0.147mg 0%
Leucine 0.752mg 0.259mg 0%
Lysine 0.491mg 0.073mg 0%
Methionine 0.21mg 0.059mg 0%
Phenylalanine 0.431mg 0.184mg 0%
Valine 0.501mg 0.162mg 0%
Histidine 0.301mg 0.077mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0g 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +177.6%
Contains more FatsFats +6175%
Contains more OtherOther +861.5%
Contains more CarbsCarbs +13.7%
Contains more WaterWater +28.4%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +16790.9%
Contains more Poly. FatPolyunsaturated fat +2910.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.