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Submarine sandwich vs. Skipjack tuna — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and skipjack tuna

  • Submarine sandwich has more vitamin B1, manganese, and folate; however, skipjack tuna has more vitamin B3, vitamin B12, vitamin B6, selenium, and phosphorus.
  • Daily need coverage for vitamin B3 for skipjack tuna is 90% higher.
  • Skipjack tuna has 19 times less manganese than submarine sandwich. Submarine sandwich has 0.354mg of manganese, while skipjack tuna has 0.019mg.
  • Skipjack tuna is lower in sodium.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Submarine sandwich vs Skipjack tuna 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +362.2%
Contains more IronIron +13.1%
Contains more ManganeseManganese +1763.2%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +85.1%
Contains more CopperCopper +31%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +135.2%
~equal in Zinc ~1.05mg

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%
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +802.6%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +560%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +333.9%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin B12Vitamin B12 +895.5%

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +678.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +168.2%
Contains more WaterWater +10.2%
Contains more OtherOther +228.8%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +1429.2%
Contains more Poly. FatPolyunsaturated fat +378.2%
Contains less Sat. FatSaturated fat -88.2%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Skipjack tuna DV% diff.
Vitamin B3 4.323mg 18.756mg 90%
Vitamin B12 0.22µg 2.19µg 82%
Vitamin B6 0.203mg 0.981mg 60%
Selenium 19.9µg 46.8µg 49%
Protein 10.52g 28.21g 35%
Phosphorus 112mg 285mg 25%
Vitamin B1 0.343mg 0.038mg 25%
Sodium 575mg 47mg 23%
Manganese 0.354mg 0.019mg 15%
Saturated fat 3.554g 0.42g 14%
Folate 66µg 10µg 14%
Calcium 171mg 37mg 13%
Fats 10.04g 1.29g 13%
Vitamin B2 0.267mg 0.122mg 11%
Cholesterol 27mg 60mg 11%
Polyunsaturated fat 1.927g 0.403g 10%
Monounsaturated fat 3.716g 0.243g 9%
Potassium 282mg 522mg 7%
Vitamin C 7.5mg 1mg 7%
Carbs 20.43g 0g 7%
Starch 15.67g 6%
Magnesium 20mg 44mg 6%
Fiber 1.2g 0g 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Calories 213kcal 132kcal 4%
Vitamin E 0.41mg 3%
Copper 0.084mg 0.11mg 3%
Iron 1.81mg 1.6mg 3%
Fructose 1.4g 2%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Vitamin B5 0.555mg 0.485mg 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g N/A
Zinc 1.05mg 1.05mg 0%
Vitamin A 22µg 18µg 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.316mg 0%
Threonine 0.331mg 1.237mg 0%
Isoleucine 0.431mg 1.3mg 0%
Leucine 0.752mg 2.293mg 0%
Lysine 0.491mg 2.59mg 0%
Methionine 0.21mg 0.835mg 0%
Phenylalanine 0.431mg 1.101mg 0%
Valine 0.501mg 1.453mg 0%
Histidine 0.301mg 0.83mg 0%
Omega-3 - EPA 0.001g 0.091g N/A
Omega-3 - DHA 0.002g 0.237g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.017g 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 Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
72%
Skipjack tuna
Minerals Daily Need Coverage Score
49%
Submarine sandwich
60%
Skipjack tuna

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $8)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 528mg)
Which food is lower in Saturated fat?
Skipjack tuna
Skipjack tuna is lower in Saturated fat (difference - 3.134g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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
  2. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.