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Submarine sandwich vs. Shiitake — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and shiitake

  • Submarine sandwich has more vitamin B1, selenium, iron, calcium, folate, and manganese; however, shiitake has more vitamin B5, vitamin B6, and copper.
  • Submarine sandwich's daily need coverage for vitamin B1 is 27% more.
  • Submarine sandwich has 86 times more calcium than shiitake. Submarine sandwich has 171mg of calcium, while shiitake has 2mg.
  • Shiitake 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 Mushrooms, shiitake, raw.

Infographic

Submarine sandwich vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more CalciumCalcium +8450%
Contains more IronIron +341.5%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +249.1%
Contains more CopperCopper +69%
Contains less SodiumSodium -98.4%
~equal in Magnesium ~20mg
~equal in Potassium ~304mg
~equal in Zinc ~1.03mg
~equal in Phosphorus ~112mg

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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2186.7%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +407.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +170.3%
Contains more Vitamin B6Vitamin B6 +44.3%

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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +369.6%
Contains more FatsFats +1949%
Contains more CarbsCarbs +200.9%
Contains more OtherOther +237.8%
Contains more WaterWater +58.8%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +93.5%
~equal in Sucrose ~0g
~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 Shiitake
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Shiitake DV% diff.
Vitamin B1 0.343mg 0.015mg 27%
Selenium 19.9µg 5.7µg 26%
Sodium 575mg 9mg 25%
Vitamin B5 0.555mg 1.5mg 19%
Iron 1.81mg 0.41mg 18%
Calcium 171mg 2mg 17%
Protein 10.52g 2.24g 17%
Saturated fat 3.554g 16%
Fats 10.04g 0.49g 15%
Polyunsaturated fat 1.927g 13%
Folate 66µg 13µg 13%
Calories 213kcal 34kcal 9%
Monounsaturated fat 3.716g 9%
Cholesterol 27mg 9%
Vitamin B12 0.22µg 9%
Vitamin C 7.5mg 8%
Vitamin B6 0.203mg 0.293mg 7%
Starch 15.67g 6%
Copper 0.084mg 0.142mg 6%
Carbs 20.43g 6.79g 5%
Choline 29.1mg 5%
Fiber 1.2g 2.5g 5%
Manganese 0.354mg 0.23mg 5%
Vitamin B2 0.267mg 0.217mg 4%
Vitamin K 4.5µg 4%
Vitamin B3 4.323mg 3.877mg 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 0g 2%
Vitamin A 22µg 2%
Vitamin D 0.2µg 0.4µg 1%
Potassium 282mg 304mg 1%
Vitamin D 7IU 18IU 1%
Net carbs 19.23g 4.29g N/A
Magnesium 20mg 20mg 0%
Sugar 3.18g 2.38g N/A
Zinc 1.05mg 1.03mg 0%
Phosphorus 112mg 112mg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.011mg 0%
Threonine 0.331mg 0.134mg 0%
Isoleucine 0.431mg 0.111mg 0%
Leucine 0.752mg 0.189mg 0%
Lysine 0.491mg 0.134mg 0%
Methionine 0.21mg 0.033mg 0%
Phenylalanine 0.431mg 0.111mg 0%
Valine 0.501mg 0.145mg 0%
Histidine 0.301mg 0.056mg 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 Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Shiitake
Minerals Daily Need Coverage Score
49%
Submarine sandwich
24%
Shiitake

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $1.3)
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?
Shiitake
Shiitake is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 566mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 3.554g)

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.