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  6. Submarine sandwich vs. Pita

Submarine sandwich vs. Pita — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and pita?

  • Submarine sandwich is higher in vitamin B3, vitamin B2, vitamin B6, folate, vitamin B12, calcium, and vitamin C, yet pita is higher in copper.
  • Submarine sandwich's daily need coverage for saturated fat is 17% more.
  • The amount of cholesterol in pita is lower.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Bread, pita, white, unenriched types in this article.

Infographic

Submarine sandwich vs Pita 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%
Pita
Pita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more CalciumCalcium +98.8%
Contains more PotassiumPotassium +135%
Contains more IronIron +29.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +30%
Contains more CopperCopper +100%
Contains more ManganeseManganese +35.9%
~equal in Sodium ~536mg

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%
Pita
Pita
0
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% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 +28.5%
Contains more Vitamin B2Vitamin B2 +175.3%
Contains more Vitamin B3Vitamin B3 +101.8%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%

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
Pita
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +15.6%
Contains more FatsFats +736.7%
Contains more WaterWater +76%
Contains more OtherOther +31.6%
Contains more CarbsCarbs +172.6%

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
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +3439%
Contains more Poly. FatPolyunsaturated fat +260.2%
Contains less Sat. FatSaturated fat -95.3%

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 Pita
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Pita DV% diff.
Selenium 19.9µg 36%
Saturated fat 3.554g 0.166g 15%
Fats 10.04g 1.2g 14%
Vitamin B3 4.323mg 2.142mg 14%
Vitamin B6 0.203mg 0.034mg 13%
Vitamin B2 0.267mg 0.097mg 13%
Carbs 20.43g 55.7g 12%
Folate 66µg 24µg 11%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.927g 0.535g 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.105g 9%
Calcium 171mg 86mg 9%
Copper 0.084mg 0.168mg 9%
Vitamin C 7.5mg 0mg 8%
Manganese 0.354mg 0.481mg 6%
Vitamin B1 0.343mg 0.267mg 6%
Starch 15.67g 6%
Iron 1.81mg 1.4mg 5%
Potassium 282mg 120mg 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Fiber 1.2g 2.2g 4%
Protein 10.52g 9.1g 3%
Vitamin B5 0.555mg 0.397mg 3%
Calories 213kcal 275kcal 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Sodium 575mg 536mg 2%
Phosphorus 112mg 97mg 2%
Zinc 1.05mg 0.84mg 2%
Vitamin D 0.2µg 1%
Magnesium 20mg 26mg 1%
Vitamin D 7IU 1%
Net carbs 19.23g 53.5g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.105mg 0%
Threonine 0.331mg 0.257mg 0%
Isoleucine 0.431mg 0.349mg 0%
Leucine 0.752mg 0.634mg 0%
Lysine 0.491mg 0.219mg 0%
Methionine 0.21mg 0.16mg 0%
Phenylalanine 0.431mg 0.446mg 0%
Valine 0.501mg 0.394mg 0%
Histidine 0.301mg 0.195mg 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 Pita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
Minerals Daily Need Coverage Score
49%
Submarine sandwich
36%
Pita

Comparison summary

Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 68)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 3.388g)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.