Submarine sandwich vs. Fast food — In-Depth Nutrition Comparison
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Differences between submarine sandwich and fast food
- Submarine sandwich has more calcium and vitamin C, while fast food has more vitamin B12, iron, zinc, vitamin B3, and vitamin B2.
- Fast food's daily need coverage for vitamin B12 is 28% higher.
- The amount of sodium in fast food is lower.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, hamburger; single, regular patty; plain.
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 more CalciumCalcium | +175.8% |
| Contains more PotassiumPotassium | +43.1% |
| Contains more MagnesiumMagnesium | +35% |
| Contains more IronIron | +69.1% |
| Contains more CopperCopper | +44% |
| Contains more ZincZinc | +140% |
| Contains more PhosphorusPhosphorus | +19.6% |
| Contains less SodiumSodium | -42.4% |
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 | +144.4% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B2Vitamin B2 | +36% |
| Contains more Vitamin B3Vitamin B3 | +29.9% |
| Contains more Vitamin B12Vitamin B12 | +304.5% |
| Contains more FolateFolate | +21.2% |
| Contains more CholineCholine | +18.2% |
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:
16.52 g
Fats:
12.01 g
Carbs:
31.5 g
Water:
38.45 g
Other:
1.52 g
| Contains more WaterWater | +47% |
| Contains more OtherOther | +64.5% |
| Contains more ProteinProtein | +57% |
| Contains more FatsFats | +19.6% |
| Contains more CarbsCarbs | +54.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
4.493 g
Monounsaturated fat:
Mono. Fat
4.835 g
Polyunsaturated fat:
Poly. Fat
1.68 g
| Contains less Sat. FatSaturated fat | -20.9% |
| Contains more Poly. FatPolyunsaturated fat | +14.7% |
| Contains more Mono. FatMonounsaturated fat | +30.1% |
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:
22.87 g
Sucrose:
0 g
Glucose:
2.05 g
Fructose:
2.27 g
Lactose:
0 g
Maltose:
0.57 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +45.9% |
| Contains more GlucoseGlucose | +66.7% |
| Contains more FructoseFructose | +62.1% |
| Contains more MaltoseMaltose | +21.3% |
~equal in
Sucrose
~0g
~equal in
Galactose
~0g
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.22µg | 0.89µg | 28% |
| Iron | 1.81mg | 3.06mg | 16% |
| Zinc | 1.05mg | 2.52mg | 13% |
| Protein | 10.52g | 16.52g | 12% |
| Sodium | 575mg | 331mg | 11% |
| Calcium | 171mg | 62mg | 11% |
| Vitamin B3 | 4.323mg | 5.617mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Vitamin B2 | 0.267mg | 0.363mg | 7% |
| Folate | 66µg | 80µg | 4% |
| Saturated fat | 3.554g | 4.493g | 4% |
| Copper | 0.084mg | 0.121mg | 4% |
| Calories | 213kcal | 297kcal | 4% |
| Carbs | 20.43g | 31.5g | 4% |
| Monounsaturated fat | 3.716g | 4.835g | 3% |
| Potassium | 282mg | 197mg | 3% |
| Starch | 15.67g | 22.87g | 3% |
| Phosphorus | 112mg | 134mg | 3% |
| Fats | 10.04g | 12.01g | 3% |
| Magnesium | 20mg | 27mg | 2% |
| Polyunsaturated fat | 1.927g | 1.68g | 2% |
| Cholesterol | 27mg | 33mg | 2% |
| Vitamin B1 | 0.343mg | 0.317mg | 2% |
| Fiber | 1.2g | 1.7g | 2% |
| Choline | 29.1mg | 34.4mg | 1% |
| Fructose | 1.4g | 2.27g | 1% |
| Vitamin B6 | 0.203mg | 0.212mg | 1% |
| Vitamin B5 | 0.555mg | 0.53mg | 1% |
| Vitamin D | 0.2µg | 0.1µg | 1% |
| Vitamin A | 22µg | 9µg | 1% |
| Vitamin D | 7IU | 2IU | 1% |
| Selenium | 19.9µg | 20.3µg | 1% |
| Net carbs | 19.23g | 29.8g | N/A |
| Sugar | 3.18g | 4.88g | N/A |
| Vitamin E | 0.41mg | 0.38mg | 0% |
| Manganese | 0.354mg | 0.357mg | 0% |
| Vitamin K | 4.5µg | 4.9µg | 0% |
| Trans fat | 0.119g | 0.514g | N/A |
| Tryptophan | 0.1mg | 0.144mg | 0% |
| Threonine | 0.331mg | 0.46mg | 0% |
| Isoleucine | 0.431mg | 0.642mg | 0% |
| Leucine | 0.752mg | 1.13mg | 0% |
| Lysine | 0.491mg | 0.785mg | 0% |
| Methionine | 0.21mg | 0.306mg | 0% |
| Phenylalanine | 0.431mg | 0.67mg | 0% |
| Valine | 0.501mg | 0.728mg | 0% |
| Histidine | 0.301mg | 0.402mg | 0% |
| Omega-3 - EPA | 0.001g | 0.005g | N/A |
| Omega-3 - DHA | 0.002g | 0.001g | N/A |
| Omega-3 - ALA | 0.104g | 0.121g | N/A |
| Omega-3 - DPA | 0.005g | 0.009g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0.004g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | 0.009g | N/A |
| Omega-6 - Eicosadienoic acid | 0.048g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 1.391g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
35%
43%
Minerals Daily Need Coverage Score
49%
54%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 0.939g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 66)
Which food contains less Sodium?
Fast food contains less Sodium (difference - 244mg)
Which food is richer in minerals?
Fast food is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.