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  6. Submarine sandwich vs. Gouda cheese

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

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What are the main differences between Submarine sandwich and Gouda cheese?

  • Submarine sandwich is richer in Vitamin B3, Vitamin B1, and Iron, yet Gouda cheese is richer in Phosphorus, Vitamin B12, Calcium, Zinc, and Vitamin A RAE.
  • Gouda cheese's daily need coverage for Saturated Fat is 70% higher.
  • Submarine sandwich has 69 times more Vitamin B3 than Gouda cheese. Submarine sandwich has 4.323mg of Vitamin B3, while Gouda cheese has 0.063mg.
  • Submarine sandwich contains less Cholesterol.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cheese, gouda types in this comparison.

Infographic

Submarine sandwich vs Gouda cheese 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.
Submarine sandwich
Submarine sandwich
6
:
4
Gouda cheese
Gouda cheese
Contains more Iron +654.2%
Contains more Potassium +133.1%
Contains less Sodium -29.8%
Contains more Copper +133.3%
Contains more Manganese +3118.2%
Contains more Selenium +37.2%
Contains more Calcium +309.4%
Contains more Magnesium +45%
Contains more Phosphorus +387.5%
Contains more Zinc +271.4%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +654.2%
Contains more Potassium +133.1%
Contains less Sodium -29.8%
Contains more Copper +133.3%
Contains more Manganese +3118.2%
Contains more Selenium +37.2%
Contains more Calcium +309.4%
Contains more Magnesium +45%
Contains more Phosphorus +387.5%
Contains more Zinc +271.4%

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
Submarine sandwich
8
:
4
Gouda cheese
Gouda cheese
Contains more Vitamin E +70.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1043.3%
Contains more Vitamin B3 +6761.9%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +153.8%
Contains more Folate +214.3%
Contains more Vitamin K +95.7%
Contains more Vitamin A +231.2%
Contains more Vitamin D +150%
Contains more Vitamin B2 +25.1%
Contains more Vitamin B12 +600%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin E +70.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1043.3%
Contains more Vitamin B3 +6761.9%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +153.8%
Contains more Folate +214.3%
Contains more Vitamin K +95.7%
Contains more Vitamin A +231.2%
Contains more Vitamin D +150%
Contains more Vitamin B2 +25.1%
Contains more Vitamin B12 +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
3
Gouda cheese
Gouda cheese
Contains more Carbs +820.3%
Contains more Water +36.3%
Contains more Protein +137.1%
Contains more Fats +173.3%
Contains more Other +57.6%
Submarine sandwich
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
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more Carbs +820.3%
Contains more Water +36.3%
Contains more Protein +137.1%
Contains more Fats +173.3%
Contains more Other +57.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
1
Gouda cheese
Gouda cheese
Contains less Saturated Fat -79.8%
Contains more Polyunsaturated fat +193.3%
Contains more Monounsaturated Fat +108.5%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -79.8%
Contains more Polyunsaturated fat +193.3%
Contains more Monounsaturated Fat +108.5%

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 Gouda cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Gouda cheese Opinion
Net carbs 19.23g 2.22g Submarine sandwich
Protein 10.52g 24.94g Gouda cheese
Fats 10.04g 27.44g Gouda cheese
Carbs 20.43g 2.22g Submarine sandwich
Calories 213kcal 356kcal Gouda cheese
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g 2.22g Gouda cheese
Fiber 1.2g 0g Submarine sandwich
Calcium 171mg 700mg Gouda cheese
Iron 1.81mg 0.24mg Submarine sandwich
Magnesium 20mg 29mg Gouda cheese
Phosphorus 112mg 546mg Gouda cheese
Potassium 282mg 121mg Submarine sandwich
Sodium 575mg 819mg Submarine sandwich
Zinc 1.05mg 3.9mg Gouda cheese
Copper 0.084mg 0.036mg Submarine sandwich
Manganese 0.354mg 0.011mg Submarine sandwich
Selenium 19.9µg 14.5µg Submarine sandwich
Vitamin A 170IU 563IU Gouda cheese
Vitamin A RAE 22µg 165µg Gouda cheese
Vitamin E 0.41mg 0.24mg Submarine sandwich
Vitamin D 7IU 20IU Gouda cheese
Vitamin D 0.2µg 0.5µg Gouda cheese
Vitamin C 7.5mg 0mg Submarine sandwich
Vitamin B1 0.343mg 0.03mg Submarine sandwich
Vitamin B2 0.267mg 0.334mg Gouda cheese
Vitamin B3 4.323mg 0.063mg Submarine sandwich
Vitamin B5 0.555mg 0.34mg Submarine sandwich
Vitamin B6 0.203mg 0.08mg Submarine sandwich
Folate 66µg 21µg Submarine sandwich
Vitamin B12 0.22µg 1.54µg Gouda cheese
Vitamin K 4.5µg 2.3µg Submarine sandwich
Tryptophan 0.1mg 0.352mg Gouda cheese
Threonine 0.331mg 0.93mg Gouda cheese
Isoleucine 0.431mg 1.306mg Gouda cheese
Leucine 0.752mg 2.564mg Gouda cheese
Lysine 0.491mg 2.654mg Gouda cheese
Methionine 0.21mg 0.719mg Gouda cheese
Phenylalanine 0.431mg 1.431mg Gouda cheese
Valine 0.501mg 1.806mg Gouda cheese
Histidine 0.301mg 1.032mg Gouda cheese
Cholesterol 27mg 114mg Submarine sandwich
Trans Fat 0.119g Gouda cheese
Saturated Fat 3.554g 17.614g Submarine sandwich
Omega-3 - DHA 0.002g 0g Submarine sandwich
Omega-3 - EPA 0.001g 0g Submarine sandwich
Omega-3 - DPA 0.005g 0g Submarine sandwich
Monounsaturated Fat 3.716g 7.747g Gouda cheese
Polyunsaturated fat 1.927g 0.657g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Submarine sandwich
33%
Gouda cheese
Minerals Daily Need Coverage Score
49%
Submarine sandwich
79%
Gouda cheese

Comparison summary

Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 244mg)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Submarine sandwich
Submarine sandwich is lower in Saturated Fat (difference - 14.06g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 0.96g)
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.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.