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Submarine sandwich vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and asparagus

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, calcium, and vitamin B2; however, asparagus is higher in vitamin K, vitamin A, and copper.
  • Submarine sandwich covers your daily selenium needs 32% more than asparagus.
  • Asparagus contains 288 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while asparagus contains 2mg.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Asparagus, raw.

Infographic

Submarine sandwich vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +39.6%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +115.4%
Contains more ManganeseManganese +124.1%
Contains more SeleniumSelenium +765.2%
Contains more IronIron +18.2%
Contains more CopperCopper +125%
Contains less SodiumSodium -99.7%

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.
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +33.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +139.9%
Contains more Vitamin B2Vitamin B2 +89.4%
Contains more Vitamin B3Vitamin B3 +342%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.9%
Contains more CholineCholine +81.9%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin EVitamin E +175.6%
Contains more Vitamin KVitamin K +824.4%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +378.2%
Contains more FatsFats +8266.7%
Contains more CarbsCarbs +426.5%
Contains more OtherOther +331%
Contains more WaterWater +65%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3754%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +89.2%
Contains more FructoseFructose +40%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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 Asparagus
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Asparagus DV% diff.
Selenium 19.9µg 2.3µg 32%
Vitamin K 4.5µg 41.6µg 31%
Sodium 575mg 2mg 25%
Vitamin B3 4.323mg 0.978mg 21%
Protein 10.52g 2.2g 17%
Vitamin B1 0.343mg 0.143mg 17%
Saturated fat 3.554g 0.04g 16%
Fats 10.04g 0.12g 15%
Calcium 171mg 24mg 15%
Polyunsaturated fat 1.927g 0.05g 13%
Copper 0.084mg 0.189mg 12%
Calories 213kcal 20kcal 10%
Vitamin B2 0.267mg 0.141mg 10%
Monounsaturated fat 3.716g 0g 9%
Vitamin B12 0.22µg 0µg 9%
Manganese 0.354mg 0.158mg 9%
Vitamin B6 0.203mg 0.091mg 9%
Phosphorus 112mg 52mg 9%
Cholesterol 27mg 0mg 9%
Starch 15.67g 6%
Carbs 20.43g 3.88g 6%
Vitamin B5 0.555mg 0.274mg 6%
Vitamin E 0.41mg 1.13mg 5%
Zinc 1.05mg 0.54mg 5%
Fiber 1.2g 2.1g 4%
Iron 1.81mg 2.14mg 4%
Folate 66µg 52µg 4%
Choline 29.1mg 16mg 2%
Vitamin C 7.5mg 5.6mg 2%
Potassium 282mg 202mg 2%
Vitamin A 22µg 38µg 2%
Vitamin D 7IU 0IU 1%
Fructose 1.4g 1g 1%
Vitamin D 0.2µg 0µg 1%
Magnesium 20mg 14mg 1%
Net carbs 19.23g 1.78g N/A
Sugar 3.18g 1.88g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.027mg 0%
Threonine 0.331mg 0.084mg 0%
Isoleucine 0.431mg 0.075mg 0%
Leucine 0.752mg 0.128mg 0%
Lysine 0.491mg 0.104mg 0%
Methionine 0.21mg 0.031mg 0%
Phenylalanine 0.431mg 0.075mg 0%
Valine 0.501mg 0.115mg 0%
Histidine 0.301mg 0.049mg 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 0g 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 Asparagus
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%
Asparagus
Minerals Daily Need Coverage Score
49%
Submarine sandwich
25%
Asparagus

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $4)
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 Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 3.514g)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.