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Submarine sandwich vs. Maple sugar — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and maple sugar

  • Submarine sandwich has more selenium, vitamin B1, vitamin B3, vitamin B2, folate, and phosphorus; however, maple sugar has more manganese and zinc.
  • Daily need coverage for manganese for maple sugar is 177% higher.
  • Maple sugar is lower in saturated fat.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Sugars, maple.

Infographic

Submarine sandwich vs Maple sugar 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more CalciumCalcium +90%
Contains more IronIron +12.4%
Contains more PhosphorusPhosphorus +3633.3%
Contains more SeleniumSelenium +2387.5%
Contains more CopperCopper +17.9%
Contains more ZincZinc +477.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1149.2%
~equal in Magnesium ~19mg
~equal in Potassium ~274mg

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%
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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 +3711.1%
Contains more Vitamin B2Vitamin B2 +1953.8%
Contains more Vitamin B3Vitamin B3 +10707.5%
Contains more Vitamin B5Vitamin B5 +1056.3%
Contains more Vitamin B6Vitamin B6 +6666.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1285.7%

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +10420%
Contains more FatsFats +4920%
Contains more WaterWater +606.4%
Contains more OtherOther +212.5%
Contains more CarbsCarbs +344.9%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +5706.3%
Contains more Poly. FatPolyunsaturated fat +1827%
Contains less Sat. FatSaturated fat -99%

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 Maple sugar
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Maple sugar DV% diff.
Manganese 0.354mg 4.422mg 177%
Zinc 1.05mg 6.06mg 46%
Selenium 19.9µg 0.8µg 35%
Vitamin B1 0.343mg 0.009mg 28%
Vitamin B3 4.323mg 0.04mg 27%
Sodium 575mg 11mg 25%
Carbs 20.43g 90.9g 23%
Protein 10.52g 0.1g 21%
Vitamin B2 0.267mg 0.013mg 20%
Folate 66µg 0µg 17%
Saturated fat 3.554g 0.036g 16%
Phosphorus 112mg 3mg 16%
Fats 10.04g 0.2g 15%
Vitamin B6 0.203mg 0.003mg 15%
Polyunsaturated fat 1.927g 0.1g 12%
Vitamin B5 0.555mg 0.048mg 10%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.064g 9%
Cholesterol 27mg 0mg 9%
Calcium 171mg 90mg 8%
Vitamin C 7.5mg 0mg 8%
Calories 213kcal 354kcal 7%
Starch 15.67g 6%
Choline 29.1mg 2.1mg 5%
Fiber 1.2g 0g 5%
Vitamin K 4.5µg 0µg 4%
Vitamin E 0.41mg 0mg 3%
Iron 1.81mg 1.61mg 3%
Vitamin A 22µg 0µg 2%
Copper 0.084mg 0.099mg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 90.9g N/A
Magnesium 20mg 19mg 0%
Potassium 282mg 274mg 0%
Sugar 3.18g 84.87g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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 Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Submarine sandwich
1%
Maple sugar
Minerals Daily Need Coverage Score
49%
Submarine sandwich
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 81.69g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 63)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $4)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 3.518g)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.