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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.
Submarine sandwich
Submarine sandwich
9
:
1
Greek Tzatziki
Greek Tzatziki
Contains more Calcium +47.4%
Contains more Iron +39.2%
Contains more Phosphorus +31.8%
Contains more Potassium +52.4%
Contains more Zinc +110%
Contains less Sodium -44%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Greek Tzatziki
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 49% 0% 37% 17% 43% 14% 0% 0% 0%
Contains more Calcium +47.4%
Contains more Iron +39.2%
Contains more Phosphorus +31.8%
Contains more Potassium +52.4%
Contains more Zinc +110%
Contains less Sodium -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.
Submarine sandwich
Submarine sandwich
11
:
1
Greek Tzatziki
Greek Tzatziki
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.5%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B6 +238.3%
Contains more Folate +135.7%
Contains more Vitamin B12 +36.4%
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%
Greek Tzatziki
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 50% 47% 51% 0% 14% 22% 38% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.5%
Contains more Vitamin B2 +33.5%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B6 +238.3%
Contains more Folate +135.7%
Contains more Vitamin B12 +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
3
Greek Tzatziki
Greek Tzatziki
Contains more Fats +52.1%
Contains more Water +22.1%
Contains more Carbs +45.4%
Contains more Other +152%
Equal in Protein - 11.1
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
Greek Tzatziki
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 Fats +52.1%
Contains more Water +22.1%
Contains more Carbs +45.4%
Contains more Other +152%
Equal in Protein - 11.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
1
Greek Tzatziki
Greek Tzatziki
Contains more Monounsaturated Fat +118.6%
Contains more Polyunsaturated fat +75.2%
Contains less Saturated Fat -35.3%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Greek Tzatziki
45% 33% 22%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1.7 g
Polyunsaturated fat: 1.1 g
Contains more Monounsaturated Fat +118.6%
Contains more Polyunsaturated fat +75.2%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 19.23g 23.8g Greek Tzatziki
Protein 10.52g 11.1g Greek Tzatziki
Fats 10.04g 6.6g Submarine sandwich
Carbs 20.43g 29.7g Greek Tzatziki
Calories 213kcal 203kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g 2.7g Greek Tzatziki
Fiber 1.2g 5.9g Greek Tzatziki
Calcium 171mg 116mg Submarine sandwich
Iron 1.81mg 1.3mg Submarine sandwich
Magnesium 20mg Submarine sandwich
Phosphorus 112mg 85mg Submarine sandwich
Potassium 282mg 185mg Submarine sandwich
Sodium 575mg 322mg Greek Tzatziki
Zinc 1.05mg 0.5mg Submarine sandwich
Copper 0.084mg Submarine sandwich
Manganese 0.354mg Submarine sandwich
Selenium 19.9µg Submarine sandwich
Vitamin A 170IU 0IU Submarine sandwich
Vitamin A RAE 22µg Submarine sandwich
Vitamin E 0.41mg Submarine sandwich
Vitamin D 7IU 0IU Submarine sandwich
Vitamin D 0.2µg Submarine sandwich
Vitamin C 7.5mg 0mg 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
Folate 66µg 28µg Submarine sandwich
Vitamin B12 0.22µg 0.3µg Greek Tzatziki
Vitamin K 4.5µg 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
Cholesterol 27mg 10mg Greek Tzatziki
Trans Fat 0.119g 0g Greek Tzatziki
Saturated Fat 3.554g 2.3g Greek Tzatziki
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Monounsaturated Fat 3.716g 1.7g Submarine sandwich
Polyunsaturated fat 1.927g 1.1g 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 Greek Tzatziki
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Submarine sandwich
18%
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 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 Cholesterol?
Greek Tzatziki
Greek Tzatziki is lower in Cholesterol (difference - 17mg)
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.