Submarine sandwich vs. Crouton — In-Depth Nutrition Comparison
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What are the main differences between Submarine sandwich and Crouton?
- Submarine sandwich is richer in Vitamin B6, Calcium, and Vitamin B12, yet Crouton is richer in Selenium, Iron, Vitamin B1, Folate, and Fiber.
- Crouton's daily need coverage for Selenium is 32% higher.
- Crouton contains less Cholesterol.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Croutons, plain types in this comparison.
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.
Contains
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Calcium
+125%
Contains
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Potassium
+127.4%
Contains
less
Sodium
-17.6%
Contains
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Zinc
+18%
Contains
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Iron
+125.4%
Contains
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Magnesium
+55%
Contains
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Copper
+94%
Contains
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Manganese
+41.2%
Contains
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Selenium
+88.4%
Equal in Phosphorus - 115
Contains
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Calcium
+125%
Contains
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Potassium
+127.4%
Contains
less
Sodium
-17.6%
Contains
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Zinc
+18%
Contains
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Iron
+125.4%
Contains
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Magnesium
+55%
Contains
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Copper
+94%
Contains
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Manganese
+41.2%
Contains
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Selenium
+88.4%
Equal in Phosphorus - 115
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
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+29.4%
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Vitamin B6
+680.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+81.6%
Contains
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Vitamin B3
+25.8%
Contains
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Folate
+100%
Equal in Vitamin B2 - 0.272
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+29.4%
Contains
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Vitamin B6
+680.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+81.6%
Contains
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Vitamin B3
+25.8%
Contains
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Folate
+100%
Equal in Vitamin B2 - 0.272
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+52.1%
Contains
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Water
+927.5%
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Protein
+13.1%
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Carbs
+259.8%
Equal in Other - 2.5
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Contains
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Fats
+52.1%
Contains
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Water
+927.5%
Contains
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Protein
+13.1%
Contains
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Carbs
+259.8%
Equal in Other - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+21.5%
Contains
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Polyunsaturated fat
+51.4%
Contains
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Saturated Fat
-57.5%
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Saturated Fat:
1.51 g
Monounsaturated Fat:
3.059 g
Polyunsaturated fat:
1.273 g
Contains
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Monounsaturated Fat
+21.5%
Contains
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Polyunsaturated fat
+51.4%
Contains
less
Saturated Fat
-57.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.23g | 68.4g |
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| Protein | 10.52g | 11.9g |
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| Fats | 10.04g | 6.6g |
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| Carbs | 20.43g | 73.5g |
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| Calories | 213kcal | 407kcal |
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| Starch | 15.67g |
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| Fructose | 1.4g |
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| Sugar | 3.18g |
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| Fiber | 1.2g | 5.1g |
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| Calcium | 171mg | 76mg |
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| Iron | 1.81mg | 4.08mg |
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| Magnesium | 20mg | 31mg |
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| Phosphorus | 112mg | 115mg |
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| Potassium | 282mg | 124mg |
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| Sodium | 575mg | 698mg |
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| Zinc | 1.05mg | 0.89mg |
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| Copper | 0.084mg | 0.163mg |
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| Manganese | 0.354mg | 0.5mg |
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| Selenium | 19.9µg | 37.5µg |
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| Vitamin A | 170IU | 0IU |
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| Vitamin A RAE | 22µg | 0µg |
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| Vitamin E | 0.41mg |
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| Vitamin D | 7IU |
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| Vitamin D | 0.2µg |
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| Vitamin C | 7.5mg | 0mg |
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| Vitamin B1 | 0.343mg | 0.623mg |
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| Vitamin B2 | 0.267mg | 0.272mg |
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| Vitamin B3 | 4.323mg | 5.439mg |
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| Vitamin B5 | 0.555mg | 0.429mg |
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| Vitamin B6 | 0.203mg | 0.026mg |
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| Folate | 66µg | 132µg |
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| Vitamin B12 | 0.22µg | 0µg |
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| Vitamin K | 4.5µg |
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| Tryptophan | 0.1mg | 0.14mg |
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| Threonine | 0.331mg | 0.337mg |
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| Isoleucine | 0.431mg | 0.456mg |
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| Leucine | 0.752mg | 0.832mg |
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| Lysine | 0.491mg | 0.278mg |
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| Methionine | 0.21mg | 0.211mg |
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| Phenylalanine | 0.431mg | 0.586mg |
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| Valine | 0.501mg | 0.514mg |
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| Histidine | 0.301mg | 0.255mg |
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| Cholesterol | 27mg | 0mg |
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| Trans Fat | 0.119g |
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| Saturated Fat | 3.554g | 1.51g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Monounsaturated Fat | 3.716g | 3.059g |
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| Polyunsaturated fat | 1.927g | 1.273g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
37%
38%
Minerals Daily Need Coverage Score
49%
70%
Comparison summary
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 123mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 72)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1.5)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 3.18g)
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Crouton is lower in Saturated Fat (difference - 2.044g)
Which food is richer in minerals?
Crouton is relatively richer in minerals