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  6. Submarine sandwich vs. Rainbow trout

Submarine sandwich vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and rainbow trout

  • Submarine sandwich has more iron, vitamin B1, manganese, calcium, and folate; however, rainbow trout has more vitamin B12, vitamin D, vitamin B5, and phosphorus.
  • Daily need coverage for vitamin B12 for rainbow trout is 170% higher.
  • Rainbow trout has 32 times less manganese than submarine sandwich. Submarine sandwich has 0.354mg of manganese, while rainbow trout has 0.011mg.
  • Rainbow trout is lower in sodium.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, trout, rainbow, farmed, raw.

Infographic

Submarine sandwich vs Rainbow trout infographic
Infographic link

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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +584%
Contains more IronIron +483.9%
Contains more CopperCopper +82.6%
Contains more ZincZinc +133.3%
Contains more ManganeseManganese +3118.2%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +33.7%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +18.6%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +158.6%
Contains more Vitamin B1Vitamin B1 +185.8%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +281.8%
Contains more Vitamin EVitamin E +470.7%
Contains more Vitamin DVitamin D +7850%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B5Vitamin B5 +200.4%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin B12Vitamin B12 +1854.5%
Contains more CholineCholine +123.4%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Rainbow trout DV% diff.
Vitamin B12 0.22µg 4.3µg 170%
Vitamin D 0.2µg 15.9µg 79%
Vitamin D 7IU 635IU 79%
Sodium 575mg 51mg 23%
Vitamin B5 0.555mg 1.667mg 22%
Protein 10.52g 19.94g 19%
Vitamin B1 0.343mg 0.12mg 19%
Iron 1.81mg 0.31mg 19%
Phosphorus 112mg 226mg 16%
Manganese 0.354mg 0.011mg 15%
Calcium 171mg 25mg 15%
Vitamin B2 0.267mg 0.09mg 14%
Folate 66µg 11µg 14%
Vitamin E 0.41mg 2.34mg 13%
Vitamin B6 0.203mg 0.34mg 11%
Cholesterol 27mg 59mg 11%
Saturated fat 3.554g 1.383g 10%
Vitamin B3 4.323mg 5.567mg 8%
Choline 29.1mg 65mg 7%
Vitamin A 22µg 84µg 7%
Carbs 20.43g 0g 7%
Selenium 19.9µg 23.6µg 7%
Starch 15.67g 6%
Fats 10.04g 6.18g 6%
Zinc 1.05mg 0.45mg 5%
Fiber 1.2g 0g 5%
Vitamin C 7.5mg 2.9mg 5%
Monounsaturated fat 3.716g 1.979g 4%
Vitamin K 4.5µg 0.1µg 4%
Calories 213kcal 141kcal 4%
Copper 0.084mg 0.046mg 4%
Potassium 282mg 377mg 3%
Polyunsaturated fat 1.927g 1.507g 3%
Fructose 1.4g 2%
Magnesium 20mg 25mg 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g 0.047g N/A
Tryptophan 0.1mg 0.234mg 0%
Threonine 0.331mg 0.915mg 0%
Isoleucine 0.431mg 0.962mg 0%
Leucine 0.752mg 1.696mg 0%
Lysine 0.491mg 1.916mg 0%
Methionine 0.21mg 0.618mg 0%
Phenylalanine 0.431mg 0.815mg 0%
Valine 0.501mg 1.075mg 0%
Histidine 0.301mg 0.614mg 0%
Omega-3 - EPA 0.001g 0.217g N/A
Omega-3 - DHA 0.002g 0.516g N/A
Omega-3 - ALA 0.104g 0.059g N/A
Omega-3 - DPA 0.005g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.004g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0.02g N/A
Omega-6 - Eicosadienoic acid 0.048g 0.04g N/A
Omega-6 - Linoleic acid 1.665g 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +62.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3025%
Contains more ProteinProtein +89.5%
Contains more WaterWater +30.6%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +87.8%
Contains more Poly. FatPolyunsaturated fat +27.9%
Contains less Sat. FatSaturated fat -61.1%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.