Submarine sandwich vs. French fries — In-Depth Nutrition Comparison

Compare

Important differences between submarine sandwich and french fries

Submarine sandwich has more selenium, vitamin B2, protein, calcium, vitamin B1, iron, and vitamin B12; however, french fries have more vitamin B6 and fiber.
Submarine sandwich's daily need coverage for selenium is 35% more.
French fries are 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 Fast foods, potato, french fried in vegetable oil.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Submarine sandwich

French fries

Contains more CalciumCalcium	+850%
Contains more IronIron	+123.5%
Contains more ZincZinc	+110%
Contains more ManganeseManganese	+43.3%
Contains more SeleniumSelenium	+2111.1%

Contains more MagnesiumMagnesium	+75%
Contains more PotassiumPotassium	+105.3%
Contains more CopperCopper	+47.6%
Contains more PhosphorusPhosphorus	+11.6%
Contains less SodiumSodium	-63.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Submarine sandwich

French fries

Contains more Vitamin CVitamin C	+59.6%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+101.8%
Contains more Vitamin B2Vitamin B2	+584.6%
Contains more Vitamin B3Vitamin B3	+43.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+120%

Contains more Vitamin EVitamin E	+307.3%
Contains more Vitamin B6Vitamin B6	+83.3%
Contains more Vitamin KVitamin K	+148.9%

~equal in Vitamin B5 ~0.58mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg	0.9µg	35%
Polyunsaturated fat	1.927g	5.398g	23%
Omega-3 (ALA)	0.104g	0.407g	19%
Omega-6 (Linoleic acid)	1.665g	4.898g	19%
Vitamin B2	0.267mg	0.039mg	18%
Sodium	575mg	210mg	16%
Calcium	171mg	18mg	15%
Protein	10.52g	3.43g	14%
Vitamin B1	0.343mg	0.17mg	14%
Iron	1.81mg	0.81mg	13%
Vitamin B6	0.203mg	0.372mg	13%
Fiber	1.2g	3.8g	10%
Cholesterol	27mg	0mg	9%
Potassium	282mg	579mg	9%
Vitamin B12	0.22µg	0µg	9%
Folate	66µg	30µg	9%
Vitamin E	0.41mg	1.67mg	8%
Vitamin B3	4.323mg	3.004mg	8%
Fats	10.04g	14.73g	7%
Carbs	20.43g	41.44g	7%
Starch	15.67g		6%
Vitamin K	4.5µg	11.2µg	6%
Saturated fat	3.554g	2.336g	6%
Monounsaturated fat	3.716g	5.969g	6%
Calories	213kcal	312kcal	5%
Zinc	1.05mg	0.5mg	5%
Manganese	0.354mg	0.247mg	5%
Magnesium	20mg	35mg	4%
Copper	0.084mg	0.124mg	4%
Vitamin C	7.5mg	4.7mg	3%
Phosphorus	112mg	125mg	2%
Vitamin A	22µg	0µg	2%
Fructose	1.4g		2%
Vitamin D*	7 IU	0 IU	1%
Vitamin D	0.2µg	0µg	1%
Choline	29.1mg	36.8mg	1%
Protein per 100 calories	4.9g	1.1g	N/A
Calories per 10 g protein	202kcal	910kcal	N/A
Weight per 100 calories	47g	32g	N/A
Unsaturated / Saturated Fat ratio	1.6	4.9	N/A
Net carbs	19.23g	37.64g	N/A
Sugar	3.18g	0.3g	N/A
Vitamin B5	0.555mg	0.58mg	0%
Trans fat	0.119g	0.06g	N/A
Tryptophan	0.1mg		0%
Threonine	0.331mg		0%
Isoleucine	0.431mg		0%
Leucine	0.752mg		0%
Lysine	0.491mg		0%
Methionine	0.21mg		0%
Phenylalanine	0.431mg		0%
Valine	0.501mg		0%
Histidine	0.301mg		0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A
Omega-3 (DPA)	0.005g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.004g	0.001g	N/A
Omega-6 (Gamma-linolenic acid)	0.003g	0.029g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.013g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.048g	0.007g	N/A