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  6. Submarine sandwich vs. Salsa

Submarine sandwich vs. Salsa — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and salsa

  • Salsa has less selenium, vitamin B1, vitamin B3, vitamin B2, calcium, folate, phosphorus, and vitamin B12.
  • Submarine sandwich's daily need coverage for selenium is 35% more.
  • Salsa is lower in cholesterol.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and USDA Commodity, salsa.

Infographic

Submarine sandwich vs Salsa infographic
Infographic link

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%
Salsa
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1325%
Contains more ZincZinc +517.6%
Contains more PhosphorusPhosphorus +273.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4875%
Contains more IronIron +23.8%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -25.2%
~equal in Potassium ~270mg

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%
Salsa
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +790%
Contains more Vitamin B3Vitamin B3 +300.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +247.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +27.3%

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
Salsa
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +601.3%
Contains more FatsFats +4920%
Contains more CarbsCarbs +191.9%
Contains more OtherOther +56.3%
Contains more WaterWater +58.7%

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
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +23125%
Contains more Poly. FatPolyunsaturated fat +1700.9%
Contains less Sat. FatSaturated fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Salsa DV% diff.
Selenium 19.9µg 0.4µg 35%
Vitamin B1 0.343mg 0.05mg 24%
Vitamin B3 4.323mg 1.08mg 20%
Protein 10.52g 1.5g 18%
Vitamin B2 0.267mg 0.03mg 18%
Saturated fat 3.554g 0.029g 16%
Calcium 171mg 12mg 16%
Manganese 0.354mg 15%
Fats 10.04g 0.2g 15%
Polyunsaturated fat 1.927g 0.107g 12%
Folate 66µg 19µg 12%
Phosphorus 112mg 30mg 12%
Vitamin B5 0.555mg 11%
Calories 213kcal 36kcal 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.016g 9%
Zinc 1.05mg 0.17mg 8%
Starch 15.67g 6%
Sodium 575mg 430mg 6%
Choline 29.1mg 5%
Iron 1.81mg 2.24mg 5%
Vitamin K 4.5µg 4%
Vitamin B6 0.203mg 0.149mg 4%
Vitamin C 7.5mg 4mg 4%
Carbs 20.43g 7g 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Magnesium 20mg 16mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Fiber 1.2g 1.4g 1%
Copper 0.084mg 0.096mg 1%
Vitamin A 22µg 28µg 1%
Net carbs 19.23g 5.6g N/A
Potassium 282mg 270mg 0%
Sugar 3.18g N/A
Trans fat 0.119g 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%
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 Salsa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Salsa
Minerals Daily Need Coverage Score
49%
Submarine sandwich
23%
Salsa

Comparison summary

Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 145mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 3.525g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.