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Submarine sandwich vs. Marinara sauce — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and marinara sauce

  • Submarine sandwich has more selenium, vitamin B1, vitamin B2, calcium, folate, iron, and phosphorus; however, marinara sauce is richer in vitamin E.
  • Submarine sandwich covers your daily selenium needs 34% more than marinara sauce.
  • Marinara sauce has 21 times less saturated fat than submarine sandwich. Submarine sandwich has 3.554g of saturated fat, while marinara sauce has 0.17g.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Submarine sandwich vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CalciumCalcium +533.3%
Contains more IronIron +132.1%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +229.4%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +1709.1%
Contains more PotassiumPotassium +13.1%
Contains less SodiumSodium -94.8%
~equal in Magnesium ~18mg
~equal in Copper ~0.081mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1329.2%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +407.7%
Contains more CholineCholine +112.4%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +485.4%
Contains more Vitamin KVitamin K +208.9%
~equal in Vitamin B3 ~3.917mg

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +646.1%
Contains more FatsFats +578.4%
Contains more CarbsCarbs +153.5%
Contains more OtherOther +50.6%
Contains more WaterWater +54.6%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +885.7%
Contains more Poly. FatPolyunsaturated fat +279.3%
Contains less Sat. FatSaturated fat -95.2%

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 Marinara sauce
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Marinara sauce DV% diff.
Selenium 19.9µg 1.1µg 34%
Vitamin B1 0.343mg 0.024mg 27%
Sodium 575mg 30mg 24%
Protein 10.52g 1.41g 18%
Vitamin B2 0.267mg 0.061mg 16%
Saturated fat 3.554g 0.17g 15%
Calcium 171mg 27mg 14%
Folate 66µg 13µg 13%
Fats 10.04g 1.48g 13%
Iron 1.81mg 0.78mg 13%
Vitamin E 0.41mg 2.4mg 13%
Phosphorus 112mg 34mg 11%
Vitamin B5 0.555mg 11%
Manganese 0.354mg 0.137mg 9%
Polyunsaturated fat 1.927g 0.508g 9%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 51kcal 8%
Zinc 1.05mg 0.2mg 8%
Vitamin K 4.5µg 13.9µg 8%
Monounsaturated fat 3.716g 0.377g 8%
Cholesterol 27mg 2mg 8%
Starch 15.67g 6%
Vitamin C 7.5mg 2mg 6%
Carbs 20.43g 8.06g 4%
Choline 29.1mg 13.7mg 3%
Vitamin B3 4.323mg 3.917mg 3%
Fructose 1.4g 2%
Vitamin B6 0.203mg 0.173mg 2%
Fiber 1.2g 1.8g 2%
Vitamin D 0.2µg 0µg 1%
Potassium 282mg 319mg 1%
Vitamin D 7IU 0IU 1%
Vitamin A 22µg 33µg 1%
Net carbs 19.23g 6.26g N/A
Magnesium 20mg 18mg 0%
Sugar 3.18g 5.5g N/A
Copper 0.084mg 0.081mg 0%
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 Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
19%
Marinara sauce
Minerals Daily Need Coverage Score
49%
Submarine sandwich
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 2.32g)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 545mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 3.384g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.