Submarine sandwich vs. Ham — In-Depth Nutrition Comparison
Compare
How are submarine sandwich and ham different?
- Submarine sandwich is richer in calcium, folate, and manganese, while ham is higher in vitamin B1, vitamin B12, zinc, vitamin B6, phosphorus, and choline.
- Ham covers your daily need for vitamin B1, 34% more than submarine sandwich.
- Submarine sandwich contains 22 times more folate than ham. Submarine sandwich contains 66µg of folate, while ham contains 3µg.
- Submarine sandwich is lower in sodium.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +2037.5% |
| Contains more IronIron | +22.3% |
| Contains less SodiumSodium | -52.2% |
| Contains more ManganeseManganese | +555.6% |
| Contains more ZincZinc | +174.3% |
| Contains more PhosphorusPhosphorus | +75% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +64% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +119.8% |
| Contains more Vitamin B6Vitamin B6 | +97% |
| Contains more Vitamin B12Vitamin B12 | +195.5% |
| Contains more CholineCholine | +192.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +81.6% |
| Contains more CarbsCarbs | +1262% |
| Contains more ProteinProtein | +99% |
| Contains more WaterWater | +19.7% |
| Contains more OtherOther | +74.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Mono. FatMonounsaturated fat | +41.8% |
| Contains more Poly. FatPolyunsaturated fat | +256.9% |
| Contains less Sat. FatSaturated fat | -49.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.343mg | 0.754mg | 34% |
| Sodium | 575mg | 1203mg | 27% |
| Protein | 10.52g | 20.93g | 21% |
| Vitamin B12 | 0.22µg | 0.65µg | 18% |
| Zinc | 1.05mg | 2.88mg | 17% |
| Folate | 66µg | 3µg | 16% |
| Calcium | 171mg | 8mg | 16% |
| Vitamin B6 | 0.203mg | 0.4mg | 15% |
| Manganese | 0.354mg | 0.054mg | 13% |
| Phosphorus | 112mg | 196mg | 12% |
| Choline | 29.1mg | 85.1mg | 10% |
| Cholesterol | 27mg | 53mg | 9% |
| Polyunsaturated fat | 1.927g | 0.54g | 9% |
| Saturated fat | 3.554g | 1.81g | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Fats | 10.04g | 5.53g | 7% |
| Carbs | 20.43g | 1.5g | 6% |
| Starch | 15.67g | 6% | |
| Fiber | 1.2g | 0g | 5% |
| Vitamin B2 | 0.267mg | 0.202mg | 5% |
| Iron | 1.81mg | 1.48mg | 4% |
| Vitamin K | 4.5µg | 0µg | 4% |
| Monounsaturated fat | 3.716g | 2.62g | 3% |
| Vitamin B5 | 0.555mg | 0.403mg | 3% |
| Calories | 213kcal | 145kcal | 3% |
| Vitamin D | 7IU | 32IU | 3% |
| Vitamin D | 0.2µg | 0.8µg | 3% |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin B3 | 4.323mg | 4.023mg | 2% |
| Selenium | 19.9µg | 19.5µg | 1% |
| Vitamin E | 0.41mg | 0.25mg | 1% |
| Copper | 0.084mg | 0.079mg | 1% |
| Magnesium | 20mg | 14mg | 1% |
| Net carbs | 19.23g | 1.5g | N/A |
| Potassium | 282mg | 287mg | 0% |
| Sugar | 3.18g | 0g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.251mg | 0% |
| Threonine | 0.331mg | 0.931mg | 0% |
| Isoleucine | 0.431mg | 0.918mg | 0% |
| Leucine | 0.752mg | 1.661mg | 0% |
| Lysine | 0.491mg | 1.775mg | 0% |
| Methionine | 0.21mg | 0.553mg | 0% |
| Phenylalanine | 0.431mg | 0.904mg | 0% |
| Valine | 0.501mg | 0.908mg | 0% |
| Histidine | 0.301mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 0g | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
44%
Minerals Daily Need Coverage Score
49%
55%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 628mg)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.744g)
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.