Submarine sandwich vs. Kit Kat — In-Depth Nutrition Comparison
Compare
Summary of differences between submarine sandwich and kit Kat
- Submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B6, folate, and manganese; however, kit Kat is higher in copper and vitamin B12.
- Kit Kat covers your daily need for saturated fat, 72% more than submarine sandwich.
- Submarine sandwich has 11 times more sodium than kit Kat. While submarine sandwich has 575mg of sodium, kit Kat has only 54mg.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Candies, KIT KAT Wafer Bar.
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 CalciumCalcium | +36.8% |
| Contains more PotassiumPotassium | +22.1% |
| Contains more IronIron | +81% |
| Contains more ZincZinc | +1066.7% |
| Contains more ManganeseManganese | +254% |
| Contains more SeleniumSelenium | +298% |
| Contains more MagnesiumMagnesium | +85% |
| Contains more CopperCopper | +161.9% |
| Contains more PhosphorusPhosphorus | +20.5% |
| Contains less SodiumSodium | -90.6% |
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 EVitamin E | +20.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +193.2% |
| Contains more Vitamin B2Vitamin B2 | +27.1% |
| Contains more Vitamin B3Vitamin B3 | +764.6% |
| Contains more Vitamin B6Vitamin B6 | +915% |
| Contains more FolateFolate | +371.4% |
| Contains more Vitamin B5Vitamin B5 | +15.3% |
| Contains more Vitamin B12Vitamin B12 | +154.5% |
| Contains more Vitamin KVitamin K | +15.6% |
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:
6.51 g
Fats:
25.99 g
Carbs:
64.59 g
Water:
1.63 g
Other:
1.28 g
| Contains more ProteinProtein | +61.6% |
| Contains more WaterWater | +3366.9% |
| Contains more OtherOther | +95.3% |
| Contains more FatsFats | +158.9% |
| Contains more CarbsCarbs | +216.2% |
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
17.953 g
Monounsaturated fat:
Mono. Fat
5.844 g
Polyunsaturated fat:
Poly. Fat
0.895 g
| Contains less Sat. FatSaturated fat | -80.2% |
| Contains more Poly. FatPolyunsaturated fat | +115.3% |
| Contains more Mono. FatMonounsaturated fat | +57.3% |
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:
10.6 g
Sucrose:
40.04 g
Glucose:
0.16 g
Fructose:
0.2 g
Lactose:
8.21 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more StarchStarch | +47.8% |
| Contains more GlucoseGlucose | +668.8% |
| Contains more FructoseFructose | +600% |
| Contains more MaltoseMaltose | +571.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +10162.5% |
~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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 3.554g | 17.953g | 65% |
| Selenium | 19.9µg | 5µg | 27% |
| Fats | 10.04g | 25.99g | 25% |
| Vitamin B3 | 4.323mg | 0.5mg | 24% |
| Sodium | 575mg | 54mg | 23% |
| Vitamin B1 | 0.343mg | 0.117mg | 19% |
| Calories | 213kcal | 518kcal | 15% |
| Copper | 0.084mg | 0.22mg | 15% |
| Carbs | 20.43g | 64.59g | 15% |
| Vitamin B12 | 0.22µg | 0.56µg | 14% |
| Vitamin B6 | 0.203mg | 0.02mg | 14% |
| Folate | 66µg | 14µg | 13% |
| Manganese | 0.354mg | 0.1mg | 11% |
| Iron | 1.81mg | 1mg | 10% |
| Zinc | 1.05mg | 0.09mg | 9% |
| Protein | 10.52g | 6.51g | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Polyunsaturated fat | 1.927g | 0.895g | 7% |
| Calcium | 171mg | 125mg | 5% |
| Monounsaturated fat | 3.716g | 5.844g | 5% |
| Cholesterol | 27mg | 11mg | 5% |
| Caffeine | 0mg | 14mg | 4% |
| Vitamin B2 | 0.267mg | 0.21mg | 4% |
| Magnesium | 20mg | 37mg | 4% |
| Phosphorus | 112mg | 135mg | 3% |
| Starch | 15.67g | 10.6g | 2% |
| Vitamin B5 | 0.555mg | 0.64mg | 2% |
| Fructose | 1.4g | 0.2g | 2% |
| Potassium | 282mg | 231mg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin K | 4.5µg | 5.2µg | 1% |
| Fiber | 1.2g | 1g | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 63.59g | N/A |
| Sugar | 3.18g | 48.68g | N/A |
| Vitamin E | 0.41mg | 0.34mg | 0% |
| Vitamin A | 22µg | 24µg | 0% |
| Trans fat | 0.119g | 0.099g | N/A |
| Choline | 29.1mg | 31mg | 0% |
| Tryptophan | 0.1mg | 0.09mg | 0% |
| Threonine | 0.331mg | 0.19mg | 0% |
| Isoleucine | 0.431mg | 0.28mg | 0% |
| Leucine | 0.752mg | 0.52mg | 0% |
| Lysine | 0.491mg | 0.28mg | 0% |
| Methionine | 0.21mg | 0.16mg | 0% |
| Phenylalanine | 0.431mg | 0.27mg | 0% |
| Valine | 0.501mg | 0.36mg | 0% |
| Histidine | 0.301mg | 0.11mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.104g | 0.075g | 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 | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | 0g | 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%
20%
Minerals Daily Need Coverage Score
49%
30%
Comparison summary
Which food is lower in Sugar?
Submarine sandwich is lower in Sugar (difference - 45.5g)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 14.399g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 50)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Kit Kat is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Kit Kat contains less Sodium (difference - 521mg)
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.