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.

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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.

Submarine sandwich

Marinara sauce

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.

Submarine sandwich

Marinara sauce

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

All nutrients comparison - raw data values

Nutrient			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