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Submarine sandwich vs. Powdered milk — In-Depth Nutrition Comparison

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What are the main differences between submarine sandwich and powdered milk?

  • Submarine sandwich is richer in vitamin B3, yet powdered milk is richer in vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, potassium, and zinc.
  • Powdered milk's daily need coverage for vitamin B12 is 126% higher.
  • Submarine sandwich has 7 times more vitamin B3 than powdered milk. Submarine sandwich has 4.323mg of vitamin B3, while powdered milk has 0.646mg.
  • Submarine sandwich contains less cholesterol.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Milk, dry, whole, without added vitamin D types in this comparison.

Infographic

Submarine sandwich vs Powdered milk 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +285.1%
Contains more ManganeseManganese +785%
Contains more SeleniumSelenium +22.1%
Contains more MagnesiumMagnesium +325%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +371.6%
Contains more ZincZinc +218.1%
Contains more PhosphorusPhosphorus +592.9%
Contains less SodiumSodium -35.5%
~equal in Copper ~0.08mg

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%
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +569.2%
Contains more Vitamin KVitamin K +104.5%
Contains more FolateFolate +78.4%
Contains more Vitamin CVitamin C +14.7%
Contains more Vitamin AVitamin A +1072.7%
Contains more Vitamin EVitamin E +41.5%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +351.3%
Contains more Vitamin B5Vitamin B5 +309.2%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin B12Vitamin B12 +1377.3%
Contains more CholineCholine +303.4%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2187.9%
Contains more ProteinProtein +150.2%
Contains more FatsFats +166%
Contains more CarbsCarbs +88.1%
Contains more OtherOther +143.2%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Poly. FatPolyunsaturated fat +189.8%
Contains more Mono. FatMonounsaturated fat +113.2%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Powdered milk DV% diff.
Vitamin B12 0.22µg 3.25µg 126%
Phosphorus 112mg 776mg 95%
Calcium 171mg 912mg 74%
Vitamin B2 0.267mg 1.205mg 72%
Saturated fat 3.554g 16.742g 60%
Vitamin B5 0.555mg 2.271mg 34%
Protein 10.52g 26.32g 32%
Potassium 282mg 1330mg 31%
Fats 10.04g 26.71g 26%
Vitamin A 22µg 258µg 26%
Vitamin B3 4.323mg 0.646mg 23%
Cholesterol 27mg 97mg 23%
Zinc 1.05mg 3.34mg 21%
Iron 1.81mg 0.47mg 17%
Choline 29.1mg 117.4mg 16%
Magnesium 20mg 85mg 15%
Manganese 0.354mg 0.04mg 14%
Calories 213kcal 496kcal 14%
Monounsaturated fat 3.716g 7.924g 11%
Sodium 575mg 371mg 9%
Polyunsaturated fat 1.927g 0.665g 8%
Vitamin B6 0.203mg 0.302mg 8%
Selenium 19.9µg 16.3µg 7%
Folate 66µg 37µg 7%
Carbs 20.43g 38.42g 6%
Starch 15.67g 6%
Vitamin B1 0.343mg 0.283mg 5%
Fiber 1.2g 0g 5%
Vitamin K 4.5µg 2.2µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 20IU 2%
Vitamin D 0.2µg 0.5µg 2%
Vitamin E 0.41mg 0.58mg 1%
Vitamin C 7.5mg 8.6mg 1%
Net carbs 19.23g 38.42g N/A
Sugar 3.18g 38.42g N/A
Copper 0.084mg 0.08mg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.371mg 0%
Threonine 0.331mg 1.188mg 0%
Isoleucine 0.431mg 1.592mg 0%
Leucine 0.752mg 2.578mg 0%
Lysine 0.491mg 2.087mg 0%
Methionine 0.21mg 0.66mg 0%
Phenylalanine 0.431mg 1.271mg 0%
Valine 0.501mg 1.762mg 0%
Histidine 0.301mg 0.714mg 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 Powdered milk
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
93%
Powdered milk
Minerals Daily Need Coverage Score
49%
Submarine sandwich
106%
Powdered milk

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 70mg)
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 35.24g)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 13.188g)
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 - $2.2)
Which food contains less Sodium?
Powdered milk
Powdered milk contains less Sodium (difference - 204mg)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.