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Submarine sandwich vs. Croissant — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and croissant

  • Submarine sandwich has more calcium, vitamin B3, vitamin B6, and vitamin C; however, croissant is higher in vitamin A, vitamin B5, fiber, and folate.
  • Croissant covers your daily need for saturated fat, 41% more than submarine sandwich.
  • Submarine sandwich has 38 times more vitamin C than croissant. While submarine sandwich has 7.5mg of vitamin C, croissant has only 0.2mg.
  • Submarine sandwich has less cholesterol.

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

Infographic

Submarine sandwich vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +362.2%
Contains more PotassiumPotassium +139%
Contains more ZincZinc +40%
Contains more IronIron +12.2%
Contains less SodiumSodium -18.8%
Contains more SeleniumSelenium +14.1%
~equal in Copper ~0.08mg
~equal in Phosphorus ~105mg
~equal in Manganese ~0.33mg

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +97.6%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin B12Vitamin B12 +37.5%
Contains more Vitamin KVitamin K +150%
Contains more Vitamin AVitamin A +836.4%
Contains more Vitamin EVitamin E +104.9%
Contains more Vitamin B1Vitamin B1 +13.1%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more FolateFolate +33.3%
Contains more CholineCholine +33.3%
~equal in Vitamin B2 ~0.241mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Croissant DV% diff.
Saturated fat 3.554g 11.659g 37%
Vitamin A 22µg 206µg 20%
Fats 10.04g 21g 17%
Calcium 171mg 37mg 13%
Vitamin B3 4.323mg 2.188mg 13%
Cholesterol 27mg 67mg 13%
Vitamin B6 0.203mg 0.058mg 11%
Calories 213kcal 406kcal 10%
Carbs 20.43g 45.8g 8%
Vitamin C 7.5mg 0.2mg 8%
Vitamin B5 0.555mg 0.861mg 6%
Folate 66µg 88µg 6%
Starch 15.67g 6%
Polyunsaturated fat 1.927g 1.094g 6%
Fiber 1.2g 2.6g 6%
Monounsaturated fat 3.716g 5.525g 5%
Sodium 575mg 467mg 5%
Selenium 19.9µg 22.7µg 5%
Potassium 282mg 118mg 5%
Protein 10.52g 8.2g 5%
Vitamin B1 0.343mg 0.388mg 4%
Zinc 1.05mg 0.75mg 3%
Vitamin E 0.41mg 0.84mg 3%
Iron 1.81mg 2.03mg 3%
Vitamin B12 0.22µg 0.16µg 3%
Choline 29.1mg 38.8mg 2%
Vitamin K 4.5µg 1.8µg 2%
Fructose 1.4g 2%
Vitamin B2 0.267mg 0.241mg 2%
Vitamin D 7IU 0IU 1%
Magnesium 20mg 16mg 1%
Vitamin D 0.2µg 0µg 1%
Phosphorus 112mg 105mg 1%
Manganese 0.354mg 0.33mg 1%
Net carbs 19.23g 43.2g N/A
Sugar 3.18g 11.26g N/A
Copper 0.084mg 0.08mg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.099mg 0%
Threonine 0.331mg 0.284mg 0%
Isoleucine 0.431mg 0.365mg 0%
Leucine 0.752mg 0.623mg 0%
Lysine 0.491mg 0.329mg 0%
Methionine 0.21mg 0.175mg 0%
Phenylalanine 0.431mg 0.416mg 0%
Valine 0.501mg 0.41mg 0%
Histidine 0.301mg 0.187mg 0%
Omega-3 - EPA 0.001g 0.003g N/A
Omega-3 - DHA 0.002g 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +28.3%
Contains more WaterWater +143.6%
Contains more OtherOther +38.9%
Contains more FatsFats +109.2%
Contains more CarbsCarbs +124.2%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -69.5%
Contains more Poly. FatPolyunsaturated fat +76.1%
Contains more Mono. FatMonounsaturated fat +48.7%

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.