Submarine sandwich vs. Roast beef sandwich — In-Depth Nutrition Comparison
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A recap on the differences between submarine sandwich and roast beef sandwich
- Submarine sandwich has more calcium, vitamin B1, vitamin C, and manganese; however, roast beef sandwich is higher in vitamin B12, phosphorus, zinc, protein, and iron.
- Roast beef sandwich covers your daily vitamin B12 needs 31% more than submarine sandwich.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, roast beef sandwich, plain.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +210.9% |
| Contains more PotassiumPotassium | +25.9% |
| Contains less SodiumSodium | -11.9% |
| Contains more ManganeseManganese | +51.3% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more IronIron | +45.9% |
| Contains more CopperCopper | +29.8% |
| Contains more ZincZinc | +116.2% |
| Contains more PhosphorusPhosphorus | +78.6% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin B1Vitamin B1 | +58.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +60.7% |
| Contains more FolateFolate | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +336.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 0.96µg | 31% |
| Phosphorus | 112mg | 200mg | 13% |
| Calcium | 171mg | 55mg | 12% |
| Zinc | 1.05mg | 2.27mg | 11% |
| Vitamin B1 | 0.343mg | 0.217mg | 11% |
| Vitamin B5 | 0.555mg | 11% | |
| Iron | 1.81mg | 2.64mg | 10% |
| Protein | 10.52g | 15.17g | 9% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Manganese | 0.354mg | 0.234mg | 5% |
| Folate | 66µg | 51µg | 4% |
| Copper | 0.084mg | 0.109mg | 3% |
| Sodium | 575mg | 653mg | 3% |
| Selenium | 19.9µg | 18.2µg | 3% |
| Omega-3 (ALA) | 0.104g | 0.152g | 3% |
| Calories | 213kcal | 244kcal | 2% |
| Potassium | 282mg | 224mg | 2% |
| Vitamin A | 22µg | 2µg | 2% |
| Vitamin B2 | 0.267mg | 0.287mg | 2% |
| Carbs | 20.43g | 22.21g | 1% |
| Cholesterol | 27mg | 30mg | 1% |
| Vitamin D* | 7 IU | 1 IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Magnesium | 20mg | 23mg | 1% |
| Starch | 15.67g | 17.65g | 1% |
| Vitamin B6 | 0.203mg | 0.215mg | 1% |
| Vitamin K | 4.5µg | 2.8µg | 1% |
| Choline | 29.1mg | 32.4mg | 1% |
| Saturated fat | 3.554g | 3.399g | 1% |
| Monounsaturated fat | 3.716g | 3.987g | 1% |
| Polyunsaturated fat | 1.927g | 1.762g | 1% |
| Omega-6 (Linoleic acid) | 1.665g | 1.465g | 1% |
| Protein per 100 calories | 4.9g | 6.2g | N/A |
| Calories per 10 g protein | 202kcal | 161kcal | N/A |
| Weight per 100 calories | 47g | 41g | N/A |
| Fats | 10.04g | 10.3g | 0% |
| Unsaturated / Saturated Fat ratio | 1.6 | 1.7 | N/A |
| Net carbs | 19.23g | 20.91g | N/A |
| Sugar | 3.18g | 3.84g | N/A |
| Fiber | 1.2g | 1.3g | 0% |
| Vitamin E | 0.41mg | 0.43mg | 0% |
| Vitamin B3 | 4.323mg | 4.343mg | 0% |
| Trans fat | 0.119g | 0.389g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 0.752mg | 0% | |
| Lysine | 0.491mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 0.431mg | 0% | |
| Valine | 0.501mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Fructose | 1.4g | 1.5g | 0% |
| Omega-3 (EPA) | 0.001g | 0.005g | N/A |
| Omega-3 (DHA) | 0.002g | 0g | N/A |
| Omega-3 (DPA) | 0.005g | 0.008g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.004g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.003g | 0.007g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.013g | 0.01g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.048g | 0.002g | 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:
15.17 g
Fats:
10.3 g
Carbs:
22.21 g
Water:
49.91 g
Other:
2.41 g
| Contains more WaterWater | +13.2% |
| Contains more ProteinProtein | +44.2% |
~equal in
Fats
~10.3g
~equal in
Carbs
~22.21g
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
3.399 g
Monounsaturated fat:
Mono. Fat
3.987 g
Polyunsaturated fat:
Poly. Fat
1.762 g
~equal in
Saturated fat
~3.399g
~equal in
Monounsaturated fat
~3.987g
~equal in
Polyunsaturated fat
~1.762g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
Starch:
17.65 g
Sucrose:
0 g
Glucose:
1.34 g
Fructose:
1.5 g
Lactose:
0 g
Maltose:
1 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +12.6% |
| Contains more MaltoseMaltose | +112.8% |
~equal in
Sucrose
~0g
~equal in
Glucose
~1.34g
~equal in
Fructose
~1.5g
~equal in
Galactose
~0g
