Submarine sandwich vs. Ham — In-Depth Nutrition Comparison
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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.
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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% |
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 |
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% |
