Submarine sandwich vs. Rye — In-Depth Nutrition Comparison
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What are the main differences between submarine sandwich and rye?
- Submarine sandwich is richer in calcium, yet rye is richer in manganese, fiber, copper, phosphorus, magnesium, vitamin B5, and zinc.
- Rye's daily need coverage for manganese is 97% higher.
- Submarine sandwich has 288 times more sodium than rye. Submarine sandwich has 575mg of sodium, while rye has 2mg.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Rye grain types in this comparison.
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 | +612.5% |
| Contains more SeleniumSelenium | +43.2% |
| Contains more MagnesiumMagnesium | +450% |
| Contains more PotassiumPotassium | +80.9% |
| Contains more IronIron | +45.3% |
| Contains more CopperCopper | +336.9% |
| Contains more ZincZinc | +152.4% |
| Contains more PhosphorusPhosphorus | +196.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +628% |
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 | +2100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +73.7% |
| Contains more Vitamin EVitamin E | +107.3% |
| Contains more Vitamin B5Vitamin B5 | +162.3% |
| Contains more Vitamin B6Vitamin B6 | +44.8% |
| Contains more Vitamin KVitamin K | +31.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.354mg | 2.577mg | 97% |
| Fiber | 1.2g | 15.1g | 56% |
| Copper | 0.084mg | 0.367mg | 31% |
| Phosphorus | 112mg | 332mg | 31% |
| Sodium | 575mg | 2mg | 25% |
| Magnesium | 20mg | 110mg | 21% |
| Carbs | 20.43g | 75.86g | 18% |
| Vitamin B5 | 0.555mg | 1.456mg | 18% |
| Calcium | 171mg | 24mg | 15% |
| Zinc | 1.05mg | 2.65mg | 15% |
| Saturated fat | 3.554g | 0.197g | 15% |
| Fats | 10.04g | 1.63g | 13% |
| Selenium | 19.9µg | 13.9µg | 11% |
| Iron | 1.81mg | 2.63mg | 10% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.208g | 9% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Polyunsaturated fat | 1.927g | 0.767g | 8% |
| Potassium | 282mg | 510mg | 7% |
| Vitamin B6 | 0.203mg | 0.294mg | 7% |
| Folate | 66µg | 38µg | 7% |
| Calories | 213kcal | 338kcal | 6% |
| Starch | 15.67g | 6% | |
| Vitamin E | 0.41mg | 0.85mg | 3% |
| Vitamin A | 22µg | 1µg | 2% |
| Vitamin B1 | 0.343mg | 0.316mg | 2% |
| Fructose | 1.4g | 0.11g | 2% |
| Vitamin D | 7 IU | 0 IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin B2 | 0.267mg | 0.251mg | 1% |
| Vitamin K | 4.5µg | 5.9µg | 1% |
| Protein | 10.52g | 10.34g | 0% |
| Net carbs | 19.23g | 60.76g | N/A |
| Sugar | 3.18g | 0.98g | N/A |
| Vitamin B3 | 4.323mg | 4.27mg | 0% |
| Trans fat | 0.119g | 0g | N/A |
| Choline | 29.1mg | 30.4mg | 0% |
| Tryptophan | 0.1mg | 0.108mg | 0% |
| Threonine | 0.331mg | 0.289mg | 0% |
| Isoleucine | 0.431mg | 0.208mg | 0% |
| Leucine | 0.752mg | 0.563mg | 0% |
| Lysine | 0.491mg | 0.286mg | 0% |
| Methionine | 0.21mg | 0.153mg | 0% |
| Phenylalanine | 0.431mg | 0.435mg | 0% |
| Valine | 0.501mg | 0.317mg | 0% |
| Histidine | 0.301mg | 0.189mg | 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 |
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:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more FatsFats | +516% |
| Contains more WaterWater | +433.1% |
| Contains more OtherOther | +59.2% |
| Contains more CarbsCarbs | +271.3% |
~equal in
Protein
~10.34g
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
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains more Mono. FatMonounsaturated fat | +1686.5% |
| Contains more Poly. FatPolyunsaturated fat | +151.2% |
| Contains less Sat. FatSaturated fat | -94.5% |
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:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +668.8% |
| Contains more FructoseFructose | +1172.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Galactose
~0g
