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.

Submarine sandwich

Pot roast

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%

~equal in Magnesium ~19mg

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.

Submarine sandwich

Pot roast

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%

~equal in Vitamin D ~0.2µg

~equal in Vitamin B3 ~4.105mg

~equal in Vitamin B5 ~0.571mg

All nutrients comparison - raw data values

Nutrient			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