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

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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.

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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.

Submarine sandwich

Flank steak

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.

Submarine sandwich

Flank steak

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			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