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Submarine sandwich vs. McDonald's Filet-O-Fish — In-Depth Nutrition Comparison

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What are the main differences between submarine sandwich and mcDonald's Filet-O-Fish?

  • Submarine sandwich is richer in vitamin B3, folate, vitamin B1, vitamin B2, vitamin C, and calcium, yet mcDonald's Filet-O-Fish is richer in vitamin B12, selenium, and vitamin E.
  • McDonald's Filet-O-Fish's daily need coverage for vitamin B12 is 36% higher.
  • Submarine sandwich has 25 times more vitamin C than mcDonald's Filet-O-Fish. Submarine sandwich has 7.5mg of vitamin C, while mcDonald's Filet-O-Fish has 0.3mg.
  • McDonald's Filet-O-Fish contains less sodium.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and McDONALD'S, FILET-O-FISH types in this comparison.

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Submarine sandwich vs McDonald's Filet-O-Fish 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 19% 36% 19% 59% 22% 16% 59% 57% 34% 139%
Contains more CalciumCalcium +42.5%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +16%
Contains more CopperCopper +27.3%
Contains more ZincZinc +81%
Contains more ManganeseManganese +35.1%
Contains more MagnesiumMagnesium +35%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -24.5%
Contains more SeleniumSelenium +28.1%

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 1% 0% 23% 0% 53% 30% 42% 0% 0% 135% 12% 16% 0%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +62.6%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +214.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +185.4%
Contains more Vitamin B12Vitamin B12 +390.9%
~equal in Vitamin K ~4.9µg

All nutrients comparison - raw data values

Nutrient Submarine sandwich McDonald's Filet-O-Fish DV% diff.
Vitamin B12 0.22µg 1.08µg 36%
Polyunsaturated fat 1.927g 5.952g 27%
Vitamin B6 0.203mg 16%
Vitamin B3 4.323mg 2.22mg 13%
Vitamin B1 0.343mg 0.211mg 11%
Vitamin B2 0.267mg 0.13mg 11%
Vitamin B5 0.555mg 11%
Folate 66µg 21µg 11%
Selenium 19.9µg 25.5µg 10%
Vitamin C 7.5mg 0.3mg 8%
Fats 10.04g 14.64g 7%
Starch 15.67g 6%
Sodium 575mg 434mg 6%
Choline 29.1mg 5%
Calcium 171mg 120mg 5%
Vitamin E 0.41mg 1.17mg 5%
Zinc 1.05mg 0.58mg 4%
Phosphorus 112mg 137mg 4%
Manganese 0.354mg 0.262mg 4%
Saturated fat 3.554g 2.833g 3%
Calories 213kcal 282kcal 3%
Iron 1.81mg 1.56mg 3%
Vitamin A 22µg 2%
Copper 0.084mg 0.066mg 2%
Carbs 20.43g 26.39g 2%
Potassium 282mg 220mg 2%
Cholesterol 27mg 32mg 2%
Magnesium 20mg 27mg 2%
Vitamin D 7IU 1%
Monounsaturated fat 3.716g 4.005g 1%
Vitamin D 0.2µg 1%
Fructose 1.4g 1.93g 1%
Protein 10.52g 11.26g 1%
Fiber 1.2g 1.4g 1%
Net carbs 19.23g 24.99g N/A
Sugar 3.18g 3.67g N/A
Vitamin K 4.5µg 4.9µg 0%
Trans fat 0.119g 0.128g 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 0.03g N/A
Omega-3 - DHA 0.002g 0.061g N/A
Omega-3 - ALA 0.104g 0.614g N/A
Omega-3 - DPA 0.005g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.048g 0.007g N/A
Omega-6 - Linoleic acid 1.665g 5.106g N/A

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
11% 15% 26% 46% 2%
Protein: 11.26 g
Fats: 14.64 g
Carbs: 26.39 g
Water: 45.76 g
Other: 1.95 g
Contains more WaterWater +23.5%
Contains more OtherOther +28.2%
Contains more FatsFats +45.8%
Contains more CarbsCarbs +29.2%
~equal in Protein ~11.26g

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
22% 31% 47%
Saturated fat: Sat. Fat 2.833 g
Monounsaturated fat: Mono. Fat 4.005 g
Polyunsaturated fat: Poly. Fat 5.952 g
Contains less Sat. FatSaturated fat -20.3%
Contains more Poly. FatPolyunsaturated fat +208.9%
~equal in Monounsaturated fat ~4.005g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
3% 27% 53% 5% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 1 g
Fructose: 1.93 g
Lactose: 0.2 g
Maltose: 0.43 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +23%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +37.9%
Contains more LactoseLactose +150%
~equal in Maltose ~0.43g
~equal in Galactose ~0g

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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. McDonald's Filet-O-Fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170319/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.