Submarine sandwich vs. Salami — In-Depth Nutrition Comparison
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Summary of differences between submarine sandwich and salami
- Submarine sandwich has more folate; however, salami is higher in vitamin B12, copper, manganese, selenium, vitamin B6, and zinc.
- Salami covers your daily need for vitamin B12, 54% more than submarine sandwich.
- Submarine sandwich has 22 times more folate than salami. While submarine sandwich has 66µg of folate, salami has only 3µg.
- Submarine sandwich has less saturated fat.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Salami, cooked, beef, and pork.
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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 | +1040% |
| Contains more IronIron | +16% |
| Contains less SodiumSodium | -67% |
| Contains more PotassiumPotassium | +12.1% |
| Contains more CopperCopper | +325% |
| Contains more ZincZinc | +179% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains more ManganeseManganese | +176.3% |
| Contains more SeleniumSelenium | +57.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +86.4% |
| Contains more Vitamin KVitamin K | +40.6% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin DVitamin D | +400% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B3Vitamin B3 | +40% |
| Contains more Vitamin B5Vitamin B5 | +116.4% |
| Contains more Vitamin B6Vitamin B6 | +126.1% |
| Contains more Vitamin B12Vitamin B12 | +590.9% |
| Contains more CholineCholine | +221.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 1.52µg | 54% |
| Sodium | 575mg | 1740mg | 51% |
| Copper | 0.084mg | 0.357mg | 30% |
| Manganese | 0.354mg | 0.978mg | 27% |
| Saturated fat | 3.554g | 9.316g | 26% |
| Fats | 10.04g | 25.9g | 24% |
| Protein | 10.52g | 21.85g | 23% |
| Selenium | 19.9µg | 31.3µg | 21% |
| Cholesterol | 27mg | 89mg | 21% |
| Vitamin B6 | 0.203mg | 0.459mg | 20% |
| Monounsaturated fat | 3.716g | 11.127g | 19% |
| Zinc | 1.05mg | 2.93mg | 17% |
| Folate | 66µg | 3µg | 16% |
| Calcium | 171mg | 15mg | 16% |
| Vitamin B5 | 0.555mg | 1.201mg | 13% |
| Choline | 29.1mg | 93.5mg | 12% |
| Vitamin B3 | 4.323mg | 6.053mg | 11% |
| Phosphorus | 112mg | 191mg | 11% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Vitamin B2 | 0.267mg | 0.357mg | 7% |
| Calories | 213kcal | 336kcal | 6% |
| Carbs | 20.43g | 2.4g | 6% |
| Starch | 15.67g | 6% | |
| Fiber | 1.2g | 0g | 5% |
| Vitamin D | 0.2µg | 1µg | 4% |
| Vitamin D | 7IU | 41IU | 4% |
| Polyunsaturated fat | 1.927g | 2.529g | 4% |
| Iron | 1.81mg | 1.56mg | 3% |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin B1 | 0.343mg | 0.367mg | 2% |
| Fructose | 1.4g | 0g | 2% |
| Vitamin K | 4.5µg | 3.2µg | 1% |
| Vitamin E | 0.41mg | 0.22mg | 1% |
| Potassium | 282mg | 316mg | 1% |
| Net carbs | 19.23g | 2.4g | N/A |
| Magnesium | 20mg | 19mg | 0% |
| Sugar | 3.18g | 0.96g | N/A |
| Trans fat | 0.119g | 0.586g | N/A |
| Tryptophan | 0.1mg | 0.114mg | 0% |
| Threonine | 0.331mg | 0.521mg | 0% |
| Isoleucine | 0.431mg | 0.675mg | 0% |
| Leucine | 0.752mg | 0.929mg | 0% |
| Lysine | 0.491mg | 1.107mg | 0% |
| Methionine | 0.21mg | 0.301mg | 0% |
| Phenylalanine | 0.431mg | 0.481mg | 0% |
| Valine | 0.501mg | 0.668mg | 0% |
| Histidine | 0.301mg | 0.359mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.104g | 0.126g | 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 | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | 0.084g | N/A |
| Omega-6 - Linoleic acid | 1.665g | 2.104g | 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:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
| Contains more CarbsCarbs | +751.3% |
| Contains more WaterWater | +25% |
| Contains more ProteinProtein | +107.7% |
| Contains more FatsFats | +158% |
| Contains more OtherOther | +86.4% |
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
9.316 g
Monounsaturated fat:
Mono. Fat
11.127 g
Polyunsaturated fat:
Poly. Fat
2.529 g
| Contains less Sat. FatSaturated fat | -61.9% |
| Contains more Mono. FatMonounsaturated fat | +199.4% |
| Contains more Poly. FatPolyunsaturated fat | +31.2% |
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:
0.44 g
Glucose:
0.52 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +136.5% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Galactose
~0g
