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, 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.
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.
| 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
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 | +1000% |
| Contains more Vitamin DVitamin D | +∞% |
| 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% |
| Contains more CholineCholine | +11.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 0.96µg | 31% |
| Phosphorus | 112mg | 200mg | 13% |
| Calcium | 171mg | 55mg | 12% |
| Vitamin B1 | 0.343mg | 0.217mg | 11% |
| Vitamin B5 | 0.555mg | 11% | |
| Zinc | 1.05mg | 2.27mg | 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% |
| Selenium | 19.9µg | 18.2µg | 3% |
| Copper | 0.084mg | 0.109mg | 3% |
| Sodium | 575mg | 653mg | 3% |
| Potassium | 282mg | 224mg | 2% |
| Vitamin A | 22µg | 2µg | 2% |
| Vitamin B2 | 0.267mg | 0.287mg | 2% |
| Calories | 213kcal | 244kcal | 2% |
| 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% |
| Vitamin B6 | 0.203mg | 0.215mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Starch | 15.67g | 17.65g | 1% |
| Magnesium | 20mg | 23mg | 1% |
| Vitamin D | 7IU | 1IU | 1% |
| Cholesterol | 27mg | 30mg | 1% |
| Carbs | 20.43g | 22.21g | 1% |
| Fats | 10.04g | 10.3g | 0% |
| 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 - ALA | 0.104g | 0.152g | N/A |
| Omega-3 - DPA | 0.005g | 0.008g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0.007g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | 0.01g | N/A |
| Omega-6 - Eicosadienoic acid | 0.048g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 1.465g | 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
~equal in
Other
~2.41g
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
