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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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 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% |
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 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 |  |
 |
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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
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
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
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 | +∞% |
