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  6. Submarine sandwich vs. Halibut raw

Submarine sandwich vs. Halibut raw — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and halibut raw

  • Submarine sandwich has more vitamin B1, vitamin B3, calcium, folate, and manganese; however, halibut raw has more vitamin D, vitamin B12, selenium, and vitamin B6.
  • Halibut raw's daily need coverage for vitamin D is 182% more.
  • Submarine sandwich has 66 times more folate than halibut raw. Submarine sandwich has 66µg of folate, while halibut raw has 1µg.
  • Halibut raw is lower in sodium.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, halibut, Greenland, raw.

Infographic

Submarine sandwich vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +5600%
Contains more IronIron +174.2%
Contains more CopperCopper +180%
Contains more ZincZinc +162.5%
Contains more ManganeseManganese +2850%
Contains more MagnesiumMagnesium +30%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -86.1%
Contains more SeleniumSelenium +83.4%
~equal in Potassium ~268mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin B1Vitamin B1 +471.7%
Contains more Vitamin B2Vitamin B2 +233.8%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +6500%
Contains more Vitamin EVitamin E +78%
Contains more Vitamin DVitamin D +13600%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin B12Vitamin B12 +354.5%
Contains more CholineCholine +112.4%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Halibut raw DV% diff.
Vitamin D 7IU 1097IU 136%
Vitamin D 0.2µg 27.4µg 136%
Vitamin B12 0.22µg 1µg 33%
Selenium 19.9µg 36.5µg 30%
Vitamin B1 0.343mg 0.06mg 24%
Sodium 575mg 80mg 22%
Vitamin B3 4.323mg 1.5mg 18%
Vitamin B6 0.203mg 0.42mg 17%
Calcium 171mg 3mg 17%
Folate 66µg 1µg 16%
Manganese 0.354mg 0.012mg 15%
Iron 1.81mg 0.66mg 14%
Vitamin B2 0.267mg 0.08mg 14%
Monounsaturated fat 3.716g 8.378g 12%
Protein 10.52g 14.37g 8%
Vitamin C 7.5mg 0mg 8%
Carbs 20.43g 0g 7%
Phosphorus 112mg 164mg 7%
Vitamin B5 0.555mg 0.25mg 6%
Zinc 1.05mg 0.4mg 6%
Choline 29.1mg 61.8mg 6%
Starch 15.67g 6%
Copper 0.084mg 0.03mg 6%
Cholesterol 27mg 46mg 6%
Fats 10.04g 13.84g 6%
Fiber 1.2g 0g 5%
Saturated fat 3.554g 2.419g 5%
Polyunsaturated fat 1.927g 1.367g 4%
Vitamin K 4.5µg 0.1µg 4%
Vitamin E 0.41mg 0.73mg 2%
Fructose 1.4g 2%
Calories 213kcal 186kcal 1%
Vitamin A 22µg 14µg 1%
Magnesium 20mg 26mg 1%
Net carbs 19.23g 0g N/A
Potassium 282mg 268mg 0%
Sugar 3.18g 0g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.161mg 0%
Threonine 0.331mg 0.63mg 0%
Isoleucine 0.431mg 0.662mg 0%
Leucine 0.752mg 1.168mg 0%
Lysine 0.491mg 1.32mg 0%
Methionine 0.21mg 0.425mg 0%
Phenylalanine 0.431mg 0.561mg 0%
Valine 0.501mg 0.74mg 0%
Histidine 0.301mg 0.423mg 0%
Omega-3 - EPA 0.001g 0.526g N/A
Omega-3 - DHA 0.002g 0.393g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.5%
Contains more ProteinProtein +36.6%
Contains more FatsFats +37.8%
Contains more WaterWater +24.3%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Poly. FatPolyunsaturated fat +41%
Contains less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +125.5%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.