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  6. Submarine sandwich vs. Greek Tzatziki

Submarine sandwich vs. Greek Tzatziki — In-Depth Nutrition Comparison

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What are the differences between Submarine sandwich and Greek Tzatziki?

  • Submarine sandwich is higher in Vitamin B1, Vitamin B6, Vitamin B3, Folate, Vitamin C, and Iron, yet Greek Tzatziki is higher in Fiber.
  • Greek Tzatziki's daily need coverage for Fiber is 19% more.
  • The amount of Cholesterol in Greek Tzatziki is lower.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared types in this article.

Infographic

Submarine sandwich vs Greek Tzatziki 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 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +47.4%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +39.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +31.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -44%

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% 10% 8.2% 6% 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% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.5%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +238.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +135.7%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +36.4%

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
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
Contains more FatsFats +52.1%
Contains more WaterWater +22.1%
Contains more CarbsCarbs +45.4%
Contains more OtherOther +152%
~equal in Protein ~11.1g

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
45% 33% 22%
Saturated Fat: Sat. Fat 2.3 g
Monounsaturated Fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 g
Contains more Mono. FatMonounsaturated Fat +118.6%
Contains more Poly. FatPolyunsaturated fat +75.2%
Contains less Sat. FatSaturated Fat -35.3%

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 Greek Tzatziki
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
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Greek Tzatziki Opinion
Calories 213kcal 203kcal Submarine sandwich
Protein 10.52g 11.1g Greek Tzatziki
Fats 10.04g 6.6g Submarine sandwich
Vitamin C 7.5mg 0mg Submarine sandwich
Net carbs 19.23g 23.8g Greek Tzatziki
Carbs 20.43g 29.7g Greek Tzatziki
Cholesterol 27mg 10mg Greek Tzatziki
Vitamin D 7IU 0IU Submarine sandwich
Magnesium 20mg Submarine sandwich
Calcium 171mg 116mg Submarine sandwich
Potassium 282mg 185mg Submarine sandwich
Iron 1.81mg 1.3mg Submarine sandwich
Sugar 3.18g 2.7g Greek Tzatziki
Fiber 1.2g 5.9g Greek Tzatziki
Copper 0.084mg Submarine sandwich
Zinc 1.05mg 0.5mg Submarine sandwich
Starch 15.67g Submarine sandwich
Phosphorus 112mg 85mg Submarine sandwich
Sodium 575mg 322mg Greek Tzatziki
Vitamin A 170IU 0IU Submarine sandwich
Vitamin A 22µg Submarine sandwich
Vitamin E 0.41mg Submarine sandwich
Vitamin D 0.2µg Submarine sandwich
Manganese 0.354mg Submarine sandwich
Selenium 19.9µg Submarine sandwich
Vitamin B1 0.343mg 0.2mg Submarine sandwich
Vitamin B2 0.267mg 0.2mg Submarine sandwich
Vitamin B3 4.323mg 2.7mg Submarine sandwich
Vitamin B5 0.555mg Submarine sandwich
Vitamin B6 0.203mg 0.06mg Submarine sandwich
Vitamin B12 0.22µg 0.3µg Greek Tzatziki
Vitamin K 4.5µg Submarine sandwich
Folate 66µg 28µg Submarine sandwich
Trans Fat 0.119g 0g Greek Tzatziki
Choline 29.1mg Submarine sandwich
Saturated Fat 3.554g 2.3g Greek Tzatziki
Monounsaturated Fat 3.716g 1.7g Submarine sandwich
Polyunsaturated fat 1.927g 1.1g Submarine sandwich
Tryptophan 0.1mg Submarine sandwich
Threonine 0.331mg Submarine sandwich
Isoleucine 0.431mg Submarine sandwich
Leucine 0.752mg Submarine sandwich
Lysine 0.491mg Submarine sandwich
Methionine 0.21mg Submarine sandwich
Phenylalanine 0.431mg Submarine sandwich
Valine 0.501mg Submarine sandwich
Histidine 0.301mg Submarine sandwich
Fructose 1.4g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Greek Tzatziki
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
36%
Submarine sandwich
17%
Greek Tzatziki
Minerals Daily Need Coverage Score
49%
Submarine sandwich
19%
Greek Tzatziki

Comparison summary

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?
Greek Tzatziki
Greek Tzatziki is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Greek Tzatziki
Greek Tzatziki is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Greek Tzatziki
Greek Tzatziki contains less Sodium (difference - 253mg)
Which food is lower in Saturated Fat?
Greek Tzatziki
Greek Tzatziki is lower in Saturated Fat (difference - 1.254g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.