Submarine sandwich vs. Goat cheese — In-Depth Nutrition Comparison

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Differences between submarine sandwich and goat cheese

Submarine sandwich has more selenium, vitamin B1, vitamin B3, and folate, while goat cheese has more copper, phosphorus, vitamin B2, and vitamin A.
Goat cheese's daily need coverage for saturated fat is 85% higher.
Goat cheese contains 33 times less folate than submarine sandwich. Submarine sandwich contains 66µg of folate, while goat cheese contains 2µg.
The amount of cholesterol in submarine sandwich is lower.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cheese, goat, semisoft type.

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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

Goat cheese

Contains more PotassiumPotassium	+78.5%
Contains more IronIron	+11.7%
Contains more ZincZinc	+59.1%
Contains more ManganeseManganese	+280.6%
Contains more SeleniumSelenium	+423.7%

Contains more MagnesiumMagnesium	+45%
Contains more CalciumCalcium	+74.3%
Contains more CopperCopper	+571.4%
Contains more PhosphorusPhosphorus	+234.8%
Contains less SodiumSodium	-27.8%

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

Goat cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+57.7%
Contains more Vitamin B1Vitamin B1	+376.4%
Contains more Vitamin B3Vitamin B3	+276.6%
Contains more Vitamin B5Vitamin B5	+192.1%
Contains more Vitamin B6Vitamin B6	+238.3%
Contains more Vitamin KVitamin K	+80%
Contains more FolateFolate	+3200%
Contains more CholineCholine	+89%

Contains more Vitamin AVitamin A	+1750%
Contains more Vitamin DVitamin D	+150%
Contains more Vitamin B2Vitamin B2	+153.2%

~equal in Vitamin B12 ~0.22µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	3.554g	20.639g	78%
Copper	0.084mg	0.564mg	53%
Vitamin A	22µg	407µg	43%
Phosphorus	112mg	375mg	38%
Vitamin B2	0.267mg	0.676mg	31%
Fats	10.04g	29.84g	30%
Selenium	19.9µg	3.8µg	29%
Vitamin B1	0.343mg	0.072mg	23%
Protein	10.52g	21.58g	22%
Vitamin B3	4.323mg	1.148mg	20%
Cholesterol	27mg	79mg	17%
Folate	66µg	2µg	16%
Calcium	171mg	298mg	13%
Manganese	0.354mg	0.093mg	11%
Vitamin B6	0.203mg	0.06mg	11%
Monounsaturated fat	3.716g	6.808g	8%
Polyunsaturated fat	1.927g	0.709g	8%
Calories	213kcal	364kcal	8%
Vitamin C	7.5mg	0mg	8%
Sodium	575mg	415mg	7%
Vitamin B5	0.555mg	0.19mg	7%
Carbs	20.43g	0.12g	7%
Starch	15.67g		6%
Fiber	1.2g	0g	5%
Potassium	282mg	158mg	4%
Zinc	1.05mg	0.66mg	4%
Iron	1.81mg	1.62mg	2%
Fructose	1.4g		2%
Vitamin K	4.5µg	2.5µg	2%
Vitamin D	7IU	22IU	2%
Choline	29.1mg	15.4mg	2%
Vitamin D	0.2µg	0.5µg	2%
Magnesium	20mg	29mg	2%
Vitamin E	0.41mg	0.26mg	1%
Net carbs	19.23g	0.12g	N/A
Sugar	3.18g	0.12g	N/A
Vitamin B12	0.22µg	0.22µg	0%
Trans fat	0.119g		N/A
Tryptophan	0.1mg	0.227mg	0%
Threonine	0.331mg	0.805mg	0%
Isoleucine	0.431mg	0.893mg	0%
Leucine	0.752mg	1.861mg	0%
Lysine	0.491mg	1.549mg	0%
Methionine	0.21mg	0.575mg	0%
Phenylalanine	0.431mg	0.859mg	0%
Valine	0.501mg	1.485mg	0%
Histidine	0.301mg	0.589mg	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