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Submarine sandwich vs. Olive — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and olive?

  • Submarine sandwich is higher in selenium, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, vitamin B6, and manganese, yet olive is higher in iron and copper.
  • Submarine sandwich's daily need coverage for selenium is 35% more.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Submarine sandwich vs Olive 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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +94.3%
Contains more PotassiumPotassium +3425%
Contains more ZincZinc +377.3%
Contains more PhosphorusPhosphorus +3633.3%
Contains less SodiumSodium -21.8%
Contains more ManganeseManganese +1670%
Contains more SeleniumSelenium +2111.1%
Contains more IronIron +82.3%
Contains more CopperCopper +198.8%

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%
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11333.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11583.8%
Contains more Vitamin B5Vitamin B5 +3600%
Contains more Vitamin B6Vitamin B6 +2155.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +182.5%
Contains more Vitamin EVitamin E +302.4%
~equal in Vitamin A ~20µg

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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1152.4%
Contains more CarbsCarbs +226.4%
Contains more OtherOther +12.1%
Contains more WaterWater +41.6%
~equal in Fats ~10.68g

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +111.5%
Contains less Sat. FatSaturated fat -60.2%
Contains more Mono. FatMonounsaturated fat +112.3%

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 Olive
Lower in Sodium ok
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 Saturated fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Olive DV% diff.
Selenium 19.9µg 0.9µg 35%
Vitamin B1 0.343mg 0.003mg 28%
Vitamin B3 4.323mg 0.037mg 27%
Vitamin B2 0.267mg 0mg 21%
Iron 1.81mg 3.3mg 19%
Copper 0.084mg 0.251mg 19%
Protein 10.52g 0.84g 19%
Folate 66µg 0µg 17%
Phosphorus 112mg 3mg 16%
Manganese 0.354mg 0.02mg 15%
Vitamin B6 0.203mg 0.009mg 15%
Vitamin B5 0.555mg 0.015mg 11%
Saturated fat 3.554g 1.415g 10%
Monounsaturated fat 3.716g 7.888g 10%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Fiber 1.2g 3.2g 8%
Zinc 1.05mg 0.22mg 8%
Potassium 282mg 8mg 8%
Vitamin E 0.41mg 1.65mg 8%
Calcium 171mg 88mg 8%
Sodium 575mg 735mg 7%
Vitamin C 7.5mg 0.9mg 7%
Polyunsaturated fat 1.927g 0.911g 7%
Starch 15.67g 6%
Calories 213kcal 115kcal 5%
Carbs 20.43g 6.26g 5%
Magnesium 20mg 4mg 4%
Vitamin K 4.5µg 1.4µg 3%
Choline 29.1mg 10.3mg 3%
Fructose 1.4g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Fats 10.04g 10.68g 1%
Net carbs 19.23g 3.06g N/A
Sugar 3.18g 0g N/A
Vitamin A 22µg 20µg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0.026mg 0%
Isoleucine 0.431mg 0.031mg 0%
Leucine 0.752mg 0.05mg 0%
Lysine 0.491mg 0.032mg 0%
Methionine 0.21mg 0.012mg 0%
Phenylalanine 0.431mg 0.029mg 0%
Valine 0.501mg 0.038mg 0%
Histidine 0.301mg 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Olive
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
4%
Olive
Minerals Daily Need Coverage Score
49%
Submarine sandwich
35%
Olive

Comparison summary

Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 160mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $3.5)
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?
Olive
Olive is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 2.139g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.