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

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Summary of differences between submarine sandwich and french toast

  • Submarine sandwich has more vitamin B3, vitamin B1, vitamin B6, vitamin C, manganese, calcium, and folate; however, french toast is higher in vitamin A.
  • French toast covers your daily need for cholesterol, 30% more than submarine sandwich.
  • Submarine sandwich has 25 times more vitamin C than french toast. While submarine sandwich has 7.5mg of vitamin C, french toast has only 0.3mg.
  • Submarine sandwich has less cholesterol.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Submarine sandwich vs French toast infographic
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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.
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +71%
Contains more PotassiumPotassium +110.4%
Contains more CopperCopper +44.8%
Contains more ZincZinc +56.7%
Contains more ManganeseManganese +88.3%
Contains less SodiumSodium -16.7%
~equal in Iron ~1.67mg
~equal in Phosphorus ~117mg
~equal in Selenium ~20.1µg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more Vitamin B3Vitamin B3 +165.5%
Contains more Vitamin B6Vitamin B6 +174.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +463.6%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B12Vitamin B12 +40.9%
~equal in Vitamin B5 ~0.549mg

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +36.6%
Contains more OtherOther +38.9%
Contains more CarbsCarbs +22.4%
~equal in Fats ~10.8g
~equal in Water ~54.7g

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% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -23.4%
Contains more Mono. FatMonounsaturated fat +21.7%
Contains more Poly. FatPolyunsaturated fat +34.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich French toast
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich French toast DV% diff.
Cholesterol 27mg 116mg 30%
Vitamin B3 4.323mg 1.628mg 17%
Vitamin B1 0.343mg 0.204mg 12%
Vitamin A 22µg 124µg 11%
Vitamin B6 0.203mg 0.074mg 10%
Vitamin C 7.5mg 0.3mg 8%
Manganese 0.354mg 0.188mg 7%
Calcium 171mg 100mg 7%
Starch 15.67g 6%
Protein 10.52g 7.7g 6%
Folate 66µg 43µg 6%
Fiber 1.2g 5%
Choline 29.1mg 5%
Polyunsaturated fat 1.927g 2.594g 4%
Potassium 282mg 134mg 4%
Sodium 575mg 479mg 4%
Saturated fat 3.554g 2.723g 4%
Vitamin K 4.5µg 4%
Vitamin B12 0.22µg 0.31µg 4%
Vitamin B2 0.267mg 0.321mg 4%
Copper 0.084mg 0.058mg 3%
Zinc 1.05mg 0.67mg 3%
Vitamin E 0.41mg 3%
Iron 1.81mg 1.67mg 2%
Monounsaturated fat 3.716g 4.524g 2%
Fructose 1.4g 2%
Carbs 20.43g 25g 2%
Calories 213kcal 229kcal 1%
Fats 10.04g 10.8g 1%
Vitamin D 0.2µg 1%
Phosphorus 112mg 117mg 1%
Magnesium 20mg 17mg 1%
Vitamin D 7IU 1%
Net carbs 19.23g 25g N/A
Sugar 3.18g N/A
Selenium 19.9µg 20.1µg 0%
Vitamin B5 0.555mg 0.549mg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.094mg 0%
Threonine 0.331mg 0.305mg 0%
Isoleucine 0.431mg 0.375mg 0%
Leucine 0.752mg 0.621mg 0%
Lysine 0.491mg 0.413mg 0%
Methionine 0.21mg 0.188mg 0%
Phenylalanine 0.431mg 0.389mg 0%
Valine 0.501mg 0.419mg 0%
Histidine 0.301mg 0.179mg 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.002g 0.01g 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?

ok
ok
is better in case of low diet
Submarine sandwich French toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Submarine sandwich
25%
French toast
Minerals Daily Need Coverage Score
49%
Submarine sandwich
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 89mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
French toast
French toast is lower in Saturated fat (difference - 0.831g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.