Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Submarine sandwich vs. Graham cracker — In-Depth Nutrition Comparison

Compare

What are the differences between submarine sandwich and graham cracker?

  • Submarine sandwich is higher in selenium, calcium, and vitamin B12, yet graham cracker is higher in manganese, iron, phosphorus, copper, and fiber.
  • Graham cracker's daily need coverage for manganese is 29% more.
  • The amount of cholesterol in graham cracker is lower.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Submarine sandwich vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +122.1%
Contains more PotassiumPotassium +65.9%
Contains more SeleniumSelenium +215.9%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +108.8%
Contains more CopperCopper +102.4%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -20.2%
Contains more ManganeseManganese +187.9%
~equal in Zinc ~0.96mg

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +393.2%
Contains more Vitamin EVitamin E +268.3%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin KVitamin K +217.8%
Contains more FolateFolate +37.9%
~equal in Vitamin B3 ~4.439mg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +57.2%
Contains more WaterWater +1567%
Contains more OtherOther +50.6%
Contains more CarbsCarbs +280.1%
~equal in Fats ~10.6g

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +48.1%
Contains less Sat. FatSaturated fat -54.1%
Contains more Poly. FatPolyunsaturated fat +179.6%

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
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +18.3%
Contains more FructoseFructose +41.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +197.1%
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 Graham cracker
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Graham cracker DV% diff.
Manganese 0.354mg 1.019mg 29%
Selenium 19.9µg 6.3µg 25%
Iron 1.81mg 3.78mg 25%
Polyunsaturated fat 1.927g 5.388g 23%
Carbs 20.43g 77.66g 19%
Starch 15.67g 46.56g 13%
Calories 213kcal 430kcal 11%
Phosphorus 112mg 185mg 10%
Copper 0.084mg 0.17mg 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 3.554g 1.633g 9%
Calcium 171mg 77mg 9%
Cholesterol 27mg 0mg 9%
Fiber 1.2g 3.4g 9%
Vitamin C 7.5mg 0mg 8%
Protein 10.52g 6.69g 8%
Vitamin K 4.5µg 14.3µg 8%
Vitamin B1 0.343mg 0.265mg 7%
Vitamin E 0.41mg 1.51mg 7%
Folate 66µg 91µg 6%
Magnesium 20mg 40mg 5%
Sodium 575mg 459mg 5%
Vitamin B2 0.267mg 0.317mg 4%
Choline 29.1mg 5.9mg 4%
Vitamin B6 0.203mg 0.156mg 4%
Potassium 282mg 170mg 3%
Vitamin B5 0.555mg 0.42mg 3%
Monounsaturated fat 3.716g 2.509g 3%
Vitamin A 22µg 0µg 2%
Vitamin D 0.2µg 0µg 1%
Fructose 1.4g 0.99g 1%
Zinc 1.05mg 0.96mg 1%
Vitamin D 7IU 0IU 1%
Fats 10.04g 10.6g 1%
Vitamin B3 4.323mg 4.439mg 1%
Net carbs 19.23g 74.26g N/A
Sugar 3.18g 24.85g N/A
Trans fat 0.119g 0.055g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.104g 0.599g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-3 - Eicosatrienoic acid 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0g N/A
Omega-6 - Eicosadienoic acid 0.048g 0.004g N/A
Omega-6 - Linoleic acid 1.665g 4.735g N/A

Which food is preferable for your diet?

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

People also compare

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
32%
Graham cracker
Minerals Daily Need Coverage Score
49%
Submarine sandwich
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 21.67g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 1.921g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.