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.
| 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% |
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 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% |
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:
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
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
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
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
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%
49%
Minerals Daily Need Coverage Score
49%
54%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 52mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 519mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 0.159g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.