Submarine sandwich vs. Pot roast — In-Depth Nutrition Comparison
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What are the differences between submarine sandwich and pot roast?
- Submarine sandwich is higher in vitamin B1, calcium, manganese, and folate, yet pot roast is higher in vitamin B12, zinc, and choline.
- Pot roast's daily need coverage for vitamin B12 is 80% more.
- Submarine sandwich has 35 times more manganese than pot roast. While submarine sandwich has 0.354mg of manganese, pot roast has only 0.01mg.
- The amount of sodium in pot roast is lower.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types 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 CalciumCalcium | +968.8% |
Contains more PotassiumPotassium | +22.1% |
Contains more ManganeseManganese | +3440% |
Contains more IronIron | +33.7% |
Contains more CopperCopper | +17.9% |
Contains more ZincZinc | +534.3% |
Contains more PhosphorusPhosphorus | +55.4% |
Contains less SodiumSodium | -91.8% |
Contains more SeleniumSelenium | +35.7% |
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 AVitamin A | +∞% |
Contains more Vitamin B1Vitamin B1 | +481.4% |
Contains more Vitamin B2Vitamin B2 | +56.1% |
Contains more Vitamin KVitamin K | +150% |
Contains more FolateFolate | +633.3% |
Contains more Vitamin EVitamin E | +24.4% |
Contains more Vitamin B6Vitamin B6 | +39.4% |
Contains more Vitamin B12Vitamin B12 | +868.2% |
Contains more CholineCholine | +278.7% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin B12 | 0.22µg | 2.13µg | 80% |
Zinc | 1.05mg | 6.66mg | 51% |
Protein | 10.52g | 28.94g | 37% |
Cholesterol | 27mg | 116mg | 30% |
Vitamin B1 | 0.343mg | 0.059mg | 24% |
Sodium | 575mg | 47mg | 23% |
Saturated fat | 3.554g | 7.548g | 18% |
Calcium | 171mg | 16mg | 16% |
Manganese | 0.354mg | 0.01mg | 15% |
Choline | 29.1mg | 110.2mg | 15% |
Fats | 10.04g | 19.17g | 14% |
Folate | 66µg | 9µg | 14% |
Selenium | 19.9µg | 27µg | 13% |
Monounsaturated fat | 3.716g | 8.175g | 11% |
Phosphorus | 112mg | 174mg | 9% |
Iron | 1.81mg | 2.42mg | 8% |
Polyunsaturated fat | 1.927g | 0.708g | 8% |
Vitamin C | 7.5mg | 0mg | 8% |
Carbs | 20.43g | 0g | 7% |
Vitamin B2 | 0.267mg | 0.171mg | 7% |
Starch | 15.67g | 6% | |
Vitamin B6 | 0.203mg | 0.283mg | 6% |
Fiber | 1.2g | 0g | 5% |
Calories | 213kcal | 297kcal | 4% |
Vitamin A | 22µg | 0µg | 2% |
Copper | 0.084mg | 0.099mg | 2% |
Vitamin K | 4.5µg | 1.8µg | 2% |
Fructose | 1.4g | 2% | |
Potassium | 282mg | 231mg | 2% |
Vitamin E | 0.41mg | 0.51mg | 1% |
Vitamin B3 | 4.323mg | 4.105mg | 1% |
Net carbs | 19.23g | 0g | N/A |
Vitamin D | 7IU | 8IU | 0% |
Magnesium | 20mg | 19mg | 0% |
Sugar | 3.18g | 0g | N/A |
Vitamin D | 0.2µg | 0.2µg | 0% |
Vitamin B5 | 0.555mg | 0.571mg | 0% |
Trans fat | 0.119g | N/A | |
Tryptophan | 0.1mg | 0.19mg | 0% |
Threonine | 0.331mg | 1.156mg | 0% |
Isoleucine | 0.431mg | 1.317mg | 0% |
Leucine | 0.752mg | 2.302mg | 0% |
Lysine | 0.491mg | 2.446mg | 0% |
Methionine | 0.21mg | 0.754mg | 0% |
Phenylalanine | 0.431mg | 1.143mg | 0% |
Valine | 0.501mg | 1.436mg | 0% |
Histidine | 0.301mg | 0.924mg | 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:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
Contains more CarbsCarbs | +∞% |
Contains more OtherOther | +-25100% |
Contains more ProteinProtein | +175.1% |
Contains more FatsFats | +90.9% |
~equal in
Water
~51.9g
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
7.548 g
Monounsaturated fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
Contains less Sat. FatSaturated fat | -52.9% |
Contains more Poly. FatPolyunsaturated fat | +172.2% |
Contains more Mono. FatMonounsaturated fat | +120% |