Submarine sandwich vs. Hamburger — In-Depth Nutrition Comparison
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The main differences between submarine sandwich and hamburgers
- Submarine sandwich has more vitamin B1, vitamin C, and calcium; however, hamburgers have more vitamin B12, zinc, iron, and vitamin B3.
- Daily need coverage for vitamin B12 for hamburgers is 51% higher.
- Hamburgers are lower in sodium.
Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, hamburger; double, regular, patty; plain.
Infographic
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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 CalciumCalcium | +67.6% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more ManganeseManganese | +63.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +59.1% |
| Contains more ZincZinc | +173.3% |
| Contains more PhosphorusPhosphorus | +21.4% |
| Contains less SodiumSodium | -28% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.1% |
| Contains more Vitamin B5Vitamin B5 | +79% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +17.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +24.1% |
| Contains more Vitamin B12Vitamin B12 | +554.5% |
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:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
| Contains more WaterWater | +32.4% |
| Contains more OtherOther | +39.7% |
| Contains more ProteinProtein | +62.4% |
| Contains more FatsFats | +43% |
| Contains more CarbsCarbs | +18% |
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
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 g
| Contains less Sat. FatSaturated fat | -30.3% |
| Contains more Poly. FatPolyunsaturated fat | +407.1% |
| Contains more Mono. FatMonounsaturated fat | +47.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.22 g
Glucose:
1.16 g
Fructose:
2.03 g
Lactose:
0.13 g
Maltose:
0.6 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +45% |
| Contains more LactoseLactose | +62.5% |
| Contains more MaltoseMaltose | +27.7% |
~equal in
Glucose
~1.16g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.22µg | 1.44µg | 51% |
| Selenium | 19.9µg | 36% | |
| Zinc | 1.05mg | 2.87mg | 17% |
| Protein | 10.52g | 17.08g | 13% |
| Iron | 1.81mg | 2.88mg | 13% |
| Vitamin B1 | 0.343mg | 0.217mg | 11% |
| Polyunsaturated fat | 1.927g | 0.38g | 10% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Vitamin B3 | 4.323mg | 5.365mg | 7% |
| Sodium | 575mg | 414mg | 7% |
| Cholesterol | 27mg | 47mg | 7% |
| Saturated fat | 3.554g | 5.096g | 7% |
| Fats | 10.04g | 14.36g | 7% |
| Calcium | 171mg | 102mg | 7% |
| Manganese | 0.354mg | 0.217mg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B5 | 0.555mg | 0.31mg | 5% |
| Choline | 29.1mg | 5% | |
| Vitamin K | 4.5µg | 4% | |
| Calories | 213kcal | 295kcal | 4% |
| Monounsaturated fat | 3.716g | 5.495g | 4% |
| Vitamin E | 0.41mg | 3% | |
| Phosphorus | 112mg | 136mg | 3% |
| Folate | 66µg | 56µg | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Potassium | 282mg | 226mg | 2% |
| Vitamin D | 0.2µg | 1% | |
| Copper | 0.084mg | 0.091mg | 1% |
| Vitamin B2 | 0.267mg | 0.25mg | 1% |
| Fiber | 1.2g | 0.9g | 1% |
| Vitamin D | 7IU | 1% | |
| Fructose | 1.4g | 2.03g | 1% |
| Carbs | 20.43g | 24.1g | 1% |
| Net carbs | 19.23g | 23.2g | N/A |
| Magnesium | 20mg | 20mg | 0% |
| Sugar | 3.18g | 4.15g | N/A |
| Vitamin B6 | 0.203mg | 0.203mg | 0% |
| Trans fat | 0.119g | 0.814g | N/A |
| Tryptophan | 0.1mg | 0.206mg | 0% |
| Threonine | 0.331mg | 0.666mg | 0% |
| Isoleucine | 0.431mg | 0.716mg | 0% |
| Leucine | 0.752mg | 1.319mg | 0% |
| Lysine | 0.491mg | 1.226mg | 0% |
| Methionine | 0.21mg | 0.37mg | 0% |
| Phenylalanine | 0.431mg | 0.677mg | 0% |
| Valine | 0.501mg | 0.823mg | 0% |
| Histidine | 0.301mg | 0.505mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
38%
Minerals Daily Need Coverage Score
49%
42%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 0.97g)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 1.542g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food contains less Sodium?
Hamburger contains less Sodium (difference - 161mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.