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Submarine sandwich vs. Mustard — In-Depth Nutrition Comparison

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Significant differences between Submarine sandwich and Mustard

  • Submarine sandwich has more Vitamin B3, Vitamin B2, Folate, Vitamin B1, Calcium, and Vitamin B6, however, Mustard is richer in Selenium, and Fiber.
  • Mustard covers your daily Selenium needs 25% more than Submarine sandwich.
  • Mustard has 17 times less Saturated Fat than Submarine sandwich. Submarine sandwich has 3.554g of Saturated Fat, while Mustard has 0.214g.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Mustard, prepared, yellow.

Infographic

Submarine sandwich vs Mustard 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.
Contains more Calcium +171.4%
Contains more Iron +12.4%
Contains more Potassium +85.5%
Contains less Sodium -47.9%
Contains more Zinc +64.1%
Contains more Copper +13.5%
Contains more Magnesium +140%
Contains more Manganese +19.2%
Contains more Selenium +68.3%
Equal in Phosphorus - 108
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +171.4%
Contains more Iron +12.4%
Contains more Potassium +85.5%
Contains less Sodium -47.9%
Contains more Zinc +64.1%
Contains more Copper +13.5%
Contains more Magnesium +140%
Contains more Manganese +19.2%
Contains more Selenium +68.3%
Equal in Phosphorus - 108

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 A +56%
Contains more Vitamin E +13.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +2400%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +281.4%
Contains more Vitamin B3 +665.1%
Contains more Vitamin B5 +118.5%
Contains more Vitamin B6 +190%
Contains more Folate +842.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +221.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +56%
Contains more Vitamin E +13.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +2400%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +281.4%
Contains more Vitamin B3 +665.1%
Contains more Vitamin B5 +118.5%
Contains more Vitamin B6 +190%
Contains more Folate +842.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +221.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +181.3%
Contains more Fats +200.6%
Contains more Carbs +250.4%
Contains more Water +48.2%
Contains more Other +34.8%
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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +181.3%
Contains more Fats +200.6%
Contains more Carbs +250.4%
Contains more Water +48.2%
Contains more Other +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +70.3%
Contains more Polyunsaturated fat +149%
Contains less Saturated Fat -94%
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Monounsaturated Fat +70.3%
Contains more Polyunsaturated fat +149%
Contains less Saturated Fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +2348.4%
Contains more Glucose +161.7%
Contains more Fructose +508.7%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +2348.4%
Contains more Glucose +161.7%
Contains more Fructose +508.7%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%

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 Mustard
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Mustard Opinion
Net carbs 19.23g 1.83g Submarine sandwich
Protein 10.52g 3.74g Submarine sandwich
Fats 10.04g 3.34g Submarine sandwich
Carbs 20.43g 5.83g Submarine sandwich
Calories 213kcal 60kcal Submarine sandwich
Starch 15.67g 0.64g Submarine sandwich
Fructose 1.4g 0.23g Submarine sandwich
Sugar 3.18g 0.92g Mustard
Fiber 1.2g 4g Mustard
Calcium 171mg 63mg Submarine sandwich
Iron 1.81mg 1.61mg Submarine sandwich
Magnesium 20mg 48mg Mustard
Phosphorus 112mg 108mg Submarine sandwich
Potassium 282mg 152mg Submarine sandwich
Sodium 575mg 1104mg Submarine sandwich
Zinc 1.05mg 0.64mg Submarine sandwich
Copper 0.084mg 0.074mg Submarine sandwich
Manganese 0.354mg 0.422mg Mustard
Selenium 19.9µg 33.5µg Mustard
Vitamin A 170IU 109IU Submarine sandwich
Vitamin A RAE 22µg 5µg Submarine sandwich
Vitamin E 0.41mg 0.36mg Submarine sandwich
Vitamin D 7IU 0IU Submarine sandwich
Vitamin D 0.2µg 0µg Submarine sandwich
Vitamin C 7.5mg 0.3mg Submarine sandwich
Vitamin B1 0.343mg 0.177mg Submarine sandwich
Vitamin B2 0.267mg 0.07mg Submarine sandwich
Vitamin B3 4.323mg 0.565mg Submarine sandwich
Vitamin B5 0.555mg 0.254mg Submarine sandwich
Vitamin B6 0.203mg 0.07mg Submarine sandwich
Folate 66µg 7µg Submarine sandwich
Vitamin B12 0.22µg 0µg Submarine sandwich
Vitamin K 4.5µg 1.4µg Submarine sandwich
Tryptophan 0.1mg 0.009mg Submarine sandwich
Threonine 0.331mg 0.167mg Submarine sandwich
Isoleucine 0.431mg 0.146mg Submarine sandwich
Leucine 0.752mg 0.292mg Submarine sandwich
Lysine 0.491mg 0.264mg Submarine sandwich
Methionine 0.21mg 0.076mg Submarine sandwich
Phenylalanine 0.431mg 0.161mg Submarine sandwich
Valine 0.501mg 0.189mg Submarine sandwich
Histidine 0.301mg 0.119mg Submarine sandwich
Cholesterol 27mg 0mg Mustard
Trans Fat 0.119g 0.009g Mustard
Saturated Fat 3.554g 0.214g Mustard
Omega-3 - DHA 0.002g 0g Submarine sandwich
Omega-3 - EPA 0.001g 0g Submarine sandwich
Omega-3 - DPA 0.005g 0g Submarine sandwich
Monounsaturated Fat 3.716g 2.182g Submarine sandwich
Polyunsaturated fat 1.927g 0.774g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g 0.01g Submarine sandwich
Omega-6 - Linoleic acid 1.665g 0.358g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g 0g Submarine sandwich
Omega-3 - ALA 0.104g 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.004g 0.018g Mustard
Omega-6 - Dihomo-gamma-linoleic acid 0.013g 0g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Submarine sandwich
10%
Mustard
Minerals Daily Need Coverage Score
49%
Submarine sandwich
60%
Mustard

Comparison summary

Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 529mg)
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 - $2.1)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.26g)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 3.34g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.