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Submarine sandwich vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and puff pastry

  • Submarine sandwich has more calcium, vitamin B6, vitamin B5, and vitamin B12; however, puff pastry is higher in iron, vitamin K, and selenium.
  • Submarine sandwich covers your daily calcium needs 16% more than puff pastry.
  • Puff pastry has less cholesterol.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Submarine sandwich vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1610%
Contains more PotassiumPotassium +354.8%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +86.7%
Contains more IronIron +43.6%
Contains more CopperCopper +36.9%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +23.1%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +968.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +369.4%
Contains more Vitamin EVitamin E +34.1%
Contains more Vitamin KVitamin K +262.2%
~equal in Vitamin B1 ~0.323mg
~equal in Vitamin B2 ~0.258mg

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +42.2%
Contains more WaterWater +663.6%
Contains more OtherOther +150%
Contains more FatsFats +283.5%
Contains more CarbsCarbs +123.7%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -35.4%
Contains more Mono. FatMonounsaturated fat +137.6%
Contains more Poly. FatPolyunsaturated fat +1053.5%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Puff pastry DV% diff.
Polyunsaturated fat 1.927g 22.228g 135%
Fats 10.04g 38.5g 44%
Calories 213kcal 558kcal 17%
Calcium 171mg 10mg 16%
Sodium 575mg 253mg 14%
Vitamin B6 0.203mg 0.019mg 14%
Monounsaturated fat 3.716g 8.828g 13%
Vitamin B5 0.555mg 0mg 11%
Vitamin K 4.5µg 16.3µg 10%
Iron 1.81mg 2.6mg 10%
Cholesterol 27mg 0mg 9%
Saturated fat 3.554g 5.502g 9%
Vitamin B12 0.22µg 0µg 9%
Selenium 19.9µg 24.5µg 8%
Carbs 20.43g 45.7g 8%
Vitamin C 7.5mg 0mg 8%
Phosphorus 112mg 60mg 7%
Starch 15.67g 6%
Potassium 282mg 62mg 6%
Protein 10.52g 7.4g 6%
Manganese 0.354mg 0.495mg 6%
Zinc 1.05mg 0.54mg 5%
Choline 29.1mg 6.2mg 4%
Vitamin B3 4.323mg 3.8mg 3%
Folate 66µg 55µg 3%
Copper 0.084mg 0.115mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Vitamin B1 0.343mg 0.323mg 2%
Vitamin B2 0.267mg 0.258mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.41mg 0.55mg 1%
Vitamin D 7IU 0IU 1%
Fiber 1.2g 1.5g 1%
Magnesium 20mg 16mg 1%
Net carbs 19.23g 44.2g N/A
Sugar 3.18g 0.75g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.086mg 0%
Threonine 0.331mg 0.198mg 0%
Isoleucine 0.431mg 0.275mg 0%
Leucine 0.752mg 0.514mg 0%
Lysine 0.491mg 0.144mg 0%
Methionine 0.21mg 0.131mg 0%
Phenylalanine 0.431mg 0.367mg 0%
Valine 0.501mg 0.312mg 0%
Histidine 0.301mg 0.158mg 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 Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
49%
Submarine sandwich
43%
Puff pastry

Comparison summary

Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 1.948g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 322mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.