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Submarine sandwich vs. McGriddles — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and mcGriddles

  • Submarine sandwich has more vitamin B1, calcium, vitamin B2, vitamin C, vitamin B3, vitamin B6, and folate; however, mcGriddles have more phosphorus.
  • McGriddles' daily need coverage for phosphorus is 29% more.
  • Submarine sandwich is lower in sodium.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and McDONALD'S, Sausage McGRIDDLES.

Infographic

Submarine sandwich vs McGriddles 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.
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 10% 19% 13% 53% 26% 21% 135% 96% 26% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +94.5%
Contains more IronIron +27.5%
Contains more ZincZinc +38.2%
Contains less SodiumSodium -22%
Contains more ManganeseManganese +78.8%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +182.1%
~equal in Copper ~0.079mg

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% 52% 36% 58% 23% 25% 34% 0% 28% 0%
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 +64.1%
Contains more Vitamin B2Vitamin B2 +71.2%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +88%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +78.4%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +22.7%

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
8% 18% 31% 40% 2%
Protein: 8.41 g
Fats: 17.76 g
Carbs: 31.25 g
Water: 40.11 g
Other: 2.47 g
Contains more ProteinProtein +25.1%
Contains more WaterWater +40.9%
Contains more FatsFats +76.9%
Contains more CarbsCarbs +53%
~equal in Other ~2.47g

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
35% 48% 17%
Saturated fat: Sat. Fat 5.435 g
Monounsaturated fat: Mono. Fat 7.532 g
Polyunsaturated fat: Poly. Fat 2.591 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +102.7%
Contains more Poly. FatPolyunsaturated fat +34.5%

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
55% 35% 5% 4%
Starch: 0 g
Sucrose: 6.16 g
Glucose: 3.91 g
Fructose: 0.14 g
Lactose: 0.54 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +900%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +217.9%
Contains more LactoseLactose +575%
~equal in Maltose ~0.48g
~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.
Submarine sandwich McGriddles
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich McGriddles DV% diff.
Selenium 19.9µg 36%
Phosphorus 112mg 316mg 29%
Fats 10.04g 17.76g 12%
Calcium 171mg 63mg 11%
Vitamin B1 0.343mg 0.209mg 11%
Monounsaturated fat 3.716g 7.532g 10%
Saturated fat 3.554g 5.435g 9%
Vitamin B2 0.267mg 0.156mg 9%
Vitamin C 7.5mg 0mg 8%
Vitamin B3 4.323mg 3.082mg 8%
Vitamin B6 0.203mg 0.108mg 7%
Folate 66µg 37µg 7%
Manganese 0.354mg 0.198mg 7%
Sodium 575mg 737mg 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Calories 213kcal 312kcal 5%
Iron 1.81mg 1.42mg 5%
Polyunsaturated fat 1.927g 2.591g 4%
Carbs 20.43g 31.25g 4%
Vitamin K 4.5µg 4%
Protein 10.52g 8.41g 4%
Potassium 282mg 145mg 4%
Vitamin B5 0.555mg 0.384mg 3%
Zinc 1.05mg 0.76mg 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 0.14g 2%
Vitamin B12 0.22µg 0.27µg 2%
Vitamin A 22µg 2%
Fiber 1.2g 1g 1%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Cholesterol 27mg 24mg 1%
Copper 0.084mg 0.079mg 1%
Magnesium 20mg 14mg 1%
Net carbs 19.23g 30.25g N/A
Sugar 3.18g 11.23g N/A
Trans fat 0.119g 0.956g 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 N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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 McGriddles
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
20%
McGriddles
Minerals Daily Need Coverage Score
49%
Submarine sandwich
40%
McGriddles

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 162mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 1.881g)
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?
McGriddles
McGriddles is lower in Cholesterol (difference - 3mg)
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. McGriddles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172059/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.