Submarine sandwich vs. Monterey Jack — In-Depth Nutrition Comparison
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How are submarine sandwich and monterey Jack different?
- Submarine sandwich is higher in vitamin B1, vitamin B3, manganese, and iron; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, and zinc.
- Daily need coverage for saturated fat for monterey Jack is 78% higher.
- Submarine sandwich contains 46 times more vitamin B3 than monterey Jack. While submarine sandwich contains 4.323mg of vitamin B3, monterey Jack contains only 0.093mg.
- Submarine sandwich has less cholesterol.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Cheese, monterey are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +248.1% |
| Contains more IronIron | +151.4% |
| Contains more CopperCopper | +162.5% |
| Contains more ManganeseManganese | +3118.2% |
| Contains more SeleniumSelenium | +37.2% |
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +336.3% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +296.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +57.7% |
| Contains more Vitamin B1Vitamin B1 | +2186.7% |
| Contains more Vitamin B3Vitamin B3 | +4548.4% |
| Contains more Vitamin B5Vitamin B5 | +164.3% |
| Contains more Vitamin B6Vitamin B6 | +157% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +89% |
| Contains more Vitamin AVitamin A | +800% |
| Contains more Vitamin DVitamin D | +200% |
| Contains more Vitamin B2Vitamin B2 | +46.1% |
| Contains more Vitamin B12Vitamin B12 | +277.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 3.554g | 19.066g | 71% |
| Calcium | 171mg | 746mg | 58% |
| Phosphorus | 112mg | 444mg | 47% |
| Fats | 10.04g | 30.28g | 31% |
| Protein | 10.52g | 24.48g | 28% |
| Vitamin B1 | 0.343mg | 0.015mg | 27% |
| Vitamin B3 | 4.323mg | 0.093mg | 26% |
| Vitamin B12 | 0.22µg | 0.83µg | 25% |
| Cholesterol | 27mg | 89mg | 21% |
| Vitamin A | 22µg | 198µg | 20% |
| Zinc | 1.05mg | 3mg | 18% |
| Manganese | 0.354mg | 0.011mg | 15% |
| Iron | 1.81mg | 0.72mg | 14% |
| Monounsaturated fat | 3.716g | 8.751g | 13% |
| Folate | 66µg | 18µg | 12% |
| Selenium | 19.9µg | 14.5µg | 10% |
| Vitamin B6 | 0.203mg | 0.079mg | 10% |
| Vitamin B2 | 0.267mg | 0.39mg | 9% |
| Calories | 213kcal | 373kcal | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Vitamin B5 | 0.555mg | 0.21mg | 7% |
| Polyunsaturated fat | 1.927g | 0.899g | 7% |
| Carbs | 20.43g | 0.68g | 7% |
| Starch | 15.67g | 6% | |
| Copper | 0.084mg | 0.032mg | 6% |
| Potassium | 282mg | 81mg | 6% |
| Fiber | 1.2g | 0g | 5% |
| Magnesium | 20mg | 27mg | 2% |
| Choline | 29.1mg | 15.4mg | 2% |
| Vitamin D | 0.2µg | 0.6µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 7IU | 22IU | 2% |
| Vitamin K | 4.5µg | 2.5µg | 2% |
| Sodium | 575mg | 600mg | 1% |
| Vitamin E | 0.41mg | 0.26mg | 1% |
| Net carbs | 19.23g | 0.68g | N/A |
| Sugar | 3.18g | 0.5g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.315mg | 0% |
| Threonine | 0.331mg | 0.871mg | 0% |
| Isoleucine | 0.431mg | 1.519mg | 0% |
| Leucine | 0.752mg | 2.344mg | 0% |
| Lysine | 0.491mg | 2.037mg | 0% |
| Methionine | 0.21mg | 0.641mg | 0% |
| Phenylalanine | 0.431mg | 1.289mg | 0% |
| Valine | 0.501mg | 1.635mg | 0% |
| Histidine | 0.301mg | 0.859mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +2904.4% |
| Contains more WaterWater | +37.8% |
| Contains more ProteinProtein | +132.7% |
| Contains more FatsFats | +201.6% |
| Contains more OtherOther | +42% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Poly. FatPolyunsaturated fat | +114.3% |
| Contains more Mono. FatMonounsaturated fat | +135.5% |
