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Submarine sandwich vs. Egg white — In-Depth Nutrition Comparison

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How are submarine sandwich and egg whites different?

  • Submarine sandwich is higher than egg whites in vitamin B1, vitamin B3, iron, calcium, folate, vitamin B6, manganese, and phosphorus.
  • Submarine sandwich covers your daily need for vitamin B1, 28% more than egg whites.

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Egg, white, raw, fresh types were used in this article.

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Submarine sandwich vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +2342.9%
Contains more PotassiumPotassium +73%
Contains more IronIron +2162.5%
Contains more CopperCopper +265.2%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +646.7%
Contains more ManganeseManganese +3118.2%
Contains less SodiumSodium -71.1%
~equal in Selenium ~20µg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +8475%
Contains more Vitamin B3Vitamin B3 +4017.1%
Contains more Vitamin B5Vitamin B5 +192.1%
Contains more Vitamin B6Vitamin B6 +3960%
Contains more Vitamin B12Vitamin B12 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1550%
Contains more CholineCholine +2545.5%
Contains more Vitamin B2Vitamin B2 +64.4%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Egg white DV% diff.
Vitamin B1 0.343mg 0.004mg 28%
Vitamin B3 4.323mg 0.105mg 26%
Iron 1.81mg 0.08mg 22%
Sodium 575mg 166mg 18%
Saturated fat 3.554g 0g 16%
Folate 66µg 4µg 16%
Calcium 171mg 7mg 16%
Vitamin B6 0.203mg 0.005mg 15%
Fats 10.04g 0.17g 15%
Manganese 0.354mg 0.011mg 15%
Phosphorus 112mg 15mg 14%
Polyunsaturated fat 1.927g 0g 13%
Vitamin B2 0.267mg 0.439mg 13%
Monounsaturated fat 3.716g 0g 9%
Cholesterol 27mg 0mg 9%
Zinc 1.05mg 0.03mg 9%
Calories 213kcal 52kcal 8%
Vitamin C 7.5mg 0mg 8%
Vitamin B5 0.555mg 0.19mg 7%
Copper 0.084mg 0.023mg 7%
Carbs 20.43g 0.73g 7%
Starch 15.67g 6%
Choline 29.1mg 1.1mg 5%
Fiber 1.2g 0g 5%
Vitamin B12 0.22µg 0.09µg 5%
Potassium 282mg 163mg 4%
Vitamin K 4.5µg 0µg 4%
Vitamin E 0.41mg 0mg 3%
Fructose 1.4g 0.07g 2%
Vitamin A 22µg 0µg 2%
Magnesium 20mg 11mg 2%
Vitamin D 7IU 0IU 1%
Protein 10.52g 10.9g 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 0.73g N/A
Sugar 3.18g 0.71g N/A
Selenium 19.9µg 20µg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.125mg 0%
Threonine 0.331mg 0.449mg 0%
Isoleucine 0.431mg 0.661mg 0%
Leucine 0.752mg 1.016mg 0%
Lysine 0.491mg 0.806mg 0%
Methionine 0.21mg 0.399mg 0%
Phenylalanine 0.431mg 0.686mg 0%
Valine 0.501mg 0.809mg 0%
Histidine 0.301mg 0.29mg 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +5805.9%
Contains more CarbsCarbs +2698.6%
Contains more OtherOther +296.8%
Contains more WaterWater +55%
~equal in Protein ~10.9g

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +261.8%
Contains more FructoseFructose +1900%
Contains more LactoseLactose +14.3%
Contains more MaltoseMaltose +571.4%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%

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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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.