Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Submarine sandwich vs. Flank steak — In-Depth Nutrition Comparison

Compare

Important differences between submarine sandwich and flank steak

  • Submarine sandwich has more vitamin B1, calcium, and manganese; however, flank steak has more vitamin B12, zinc, vitamin B6, vitamin B3, and selenium.
  • Flank steak's daily need coverage for vitamin B12 is 59% more.
  • Submarine sandwich has 39 times more manganese than flank steak. Submarine sandwich has 0.354mg of manganese, while flank steak has 0.009mg.
  • Flank steak is lower in sodium.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Submarine sandwich vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +755%
Contains more ManganeseManganese +3833.3%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +20.2%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +47.7%
~equal in Iron ~1.74mg
~equal in Copper ~0.082mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +357.3%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +633.3%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B6Vitamin B6 +185.2%
Contains more Vitamin B12Vitamin B12 +640.9%
Contains more CholineCholine +262.2%
~equal in Vitamin E ~0.38mg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Flank steak DV% diff.
Vitamin B12 0.22µg 1.63µg 59%
Zinc 1.05mg 4.9mg 35%
Protein 10.52g 27.66g 34%
Vitamin B6 0.203mg 0.579mg 29%
Sodium 575mg 56mg 23%
Vitamin B1 0.343mg 0.075mg 22%
Vitamin B3 4.323mg 7.363mg 19%
Cholesterol 27mg 79mg 17%
Selenium 19.9µg 29.4µg 17%
Calcium 171mg 20mg 15%
Manganese 0.354mg 0.009mg 15%
Phosphorus 112mg 210mg 14%
Folate 66µg 9µg 14%
Choline 29.1mg 105.4mg 14%
Polyunsaturated fat 1.927g 0.322g 11%
Vitamin B2 0.267mg 0.133mg 10%
Vitamin C 7.5mg 0mg 8%
Carbs 20.43g 0g 7%
Starch 15.67g 6%
Fiber 1.2g 0g 5%
Vitamin K 4.5µg 1.4µg 3%
Fats 10.04g 8.23g 3%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Potassium 282mg 339mg 2%
Monounsaturated fat 3.716g 3.317g 1%
Saturated fat 3.554g 3.395g 1%
Calories 213kcal 192kcal 1%
Iron 1.81mg 1.74mg 1%
Magnesium 20mg 23mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g 0g N/A
Copper 0.084mg 0.082mg 0%
Vitamin E 0.41mg 0.38mg 0%
Vitamin B5 0.555mg 0.545mg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.182mg 0%
Threonine 0.331mg 1.105mg 0%
Isoleucine 0.431mg 1.259mg 0%
Leucine 0.752mg 2.201mg 0%
Lysine 0.491mg 2.338mg 0%
Methionine 0.21mg 0.72mg 0%
Phenylalanine 0.431mg 1.093mg 0%
Valine 0.501mg 1.372mg 0%
Histidine 0.301mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +22%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4266.7%
Contains more ProteinProtein +162.9%
Contains more WaterWater +13.6%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +498.4%
~equal in Saturated fat ~3.395g

People also compare

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.