Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Submarine sandwich vs Ham 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%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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%
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Selenium ~19.5µg

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%
Ham
Ham
5
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
~equal in Vitamin B3 ~4.023mg

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
Ham
Ham
3
21% 6% 68% 4%
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
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Ham
Ham
1
36% 53% 11%
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.
Submarine sandwich Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Ham 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?

ok
ok
is better in case of low diet
Submarine sandwich Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Submarine sandwich
44%
Ham
Minerals Daily Need Coverage Score
49%
Submarine sandwich
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 628mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Ham
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.

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.