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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, iron, and manganese, yet gouda cheese is richer in phosphorus, vitamin B12, calcium, and zinc.
  • 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.
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +654.2%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -29.8%
Contains more ManganeseManganese +3118.2%
Contains more SeleniumSelenium +37.2%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +309.4%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +387.5%

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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin B1Vitamin B1 +1043.3%
Contains more Vitamin B3Vitamin B3 +6761.9%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more Vitamin KVitamin K +95.7%
Contains more FolateFolate +214.3%
Contains more CholineCholine +89%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +25.1%
Contains more Vitamin B12Vitamin B12 +600%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Gouda cheese DV% diff.
Saturated fat 3.554g 17.614g 64%
Phosphorus 112mg 546mg 62%
Vitamin B12 0.22µg 1.54µg 55%
Calcium 171mg 700mg 53%
Cholesterol 27mg 114mg 29%
Protein 10.52g 24.94g 29%
Fats 10.04g 27.44g 27%
Vitamin B3 4.323mg 0.063mg 27%
Zinc 1.05mg 3.9mg 26%
Vitamin B1 0.343mg 0.03mg 26%
Iron 1.81mg 0.24mg 20%
Vitamin A 22µg 165µg 16%
Manganese 0.354mg 0.011mg 15%
Folate 66µg 21µg 11%
Sodium 575mg 819mg 11%
Monounsaturated fat 3.716g 7.747g 10%
Selenium 19.9µg 14.5µg 10%
Vitamin B6 0.203mg 0.08mg 9%
Polyunsaturated fat 1.927g 0.657g 8%
Vitamin C 7.5mg 0mg 8%
Calories 213kcal 356kcal 7%
Starch 15.67g 6%
Carbs 20.43g 2.22g 6%
Copper 0.084mg 0.036mg 5%
Vitamin B2 0.267mg 0.334mg 5%
Fiber 1.2g 0g 5%
Potassium 282mg 121mg 5%
Vitamin B5 0.555mg 0.34mg 4%
Vitamin D 0.2µg 0.5µg 2%
Choline 29.1mg 15.4mg 2%
Vitamin D 7IU 20IU 2%
Vitamin K 4.5µg 2.3µg 2%
Magnesium 20mg 29mg 2%
Fructose 1.4g 2%
Vitamin E 0.41mg 0.24mg 1%
Net carbs 19.23g 2.22g N/A
Sugar 3.18g 2.22g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.352mg 0%
Threonine 0.331mg 0.93mg 0%
Isoleucine 0.431mg 1.306mg 0%
Leucine 0.752mg 2.564mg 0%
Lysine 0.491mg 2.654mg 0%
Methionine 0.21mg 0.719mg 0%
Phenylalanine 0.431mg 1.431mg 0%
Valine 0.501mg 1.806mg 0%
Histidine 0.301mg 1.032mg 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

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
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 CarbsCarbs +820.3%
Contains more WaterWater +36.3%
Contains more ProteinProtein +137.1%
Contains more FatsFats +173.3%
Contains more OtherOther +57.6%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +193.3%
Contains more Mono. FatMonounsaturated fat +108.5%

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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.