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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% 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% 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 DV% diff.
Selenium 19.9µg 36%
Fiber 1.2g 5.9g 19%
Manganese 0.354mg 15%
Vitamin B1 0.343mg 0.2mg 12%
Vitamin B6 0.203mg 0.06mg 11%
Sodium 575mg 322mg 11%
Vitamin B5 0.555mg 11%
Vitamin B3 4.323mg 2.7mg 10%
Folate 66µg 28µg 10%
Copper 0.084mg 9%
Vitamin C 7.5mg 0mg 8%
Cholesterol 27mg 10mg 6%
Polyunsaturated fat 1.927g 1.1g 6%
Saturated fat 3.554g 2.3g 6%
Iron 1.81mg 1.3mg 6%
Starch 15.67g 6%
Calcium 171mg 116mg 6%
Vitamin B2 0.267mg 0.2mg 5%
Choline 29.1mg 5%
Zinc 1.05mg 0.5mg 5%
Monounsaturated fat 3.716g 1.7g 5%
Magnesium 20mg 5%
Fats 10.04g 6.6g 5%
Phosphorus 112mg 85mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Potassium 282mg 185mg 3%
Carbs 20.43g 29.7g 3%
Vitamin B12 0.22µg 0.3µg 3%
Vitamin A 22µg 2%
Fructose 1.4g 2%
Calories 213kcal 203kcal 1%
Vitamin D 0.2µg 1%
Vitamin D 7IU 0IU 1%
Protein 10.52g 11.1g 1%
Net carbs 19.23g 23.8g N/A
Sugar 3.18g 2.7g N/A
Trans fat 0.119g 0g 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 N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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

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
35%
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.