Submarine sandwich vs. Spread — In-Depth Nutrition Comparison
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What are the differences between submarine sandwich and spread?
- Submarine sandwich is higher in selenium, vitamin B3, folate, calcium, manganese, vitamin B1, and iron, yet spread is higher in vitamin B12.
- Spread's daily need coverage for vitamin B12 is 38% more.
- Submarine sandwich has 33 times more folate than spread. While submarine sandwich has 66µg of folate, spread has only 2µg.
- The amount of saturated fat in submarine sandwich is lower.
We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Sandwich spread, pork, beef types in this article.
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 MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +1325% |
| Contains more PotassiumPotassium | +156.4% |
| Contains more IronIron | +129.1% |
| Contains more PhosphorusPhosphorus | +89.8% |
| Contains less SodiumSodium | -43.2% |
| Contains more ManganeseManganese | +1261.5% |
| Contains more SeleniumSelenium | +105.2% |
| Contains more CopperCopper | +54.8% |
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 B1Vitamin B1 | +99.4% |
| Contains more Vitamin B2Vitamin B2 | +99.3% |
| Contains more Vitamin B3Vitamin B3 | +149.9% |
| Contains more Vitamin B5Vitamin B5 | +29.1% |
| Contains more Vitamin B6Vitamin B6 | +69.2% |
| Contains more Vitamin KVitamin K | +181.3% |
| Contains more FolateFolate | +3200% |
| Contains more Vitamin AVitamin A | +18.2% |
| Contains more Vitamin EVitamin E | +324.4% |
| Contains more Vitamin DVitamin D | +200% |
| Contains more Vitamin B12Vitamin B12 | +409.1% |
| Contains more CholineCholine | +114.1% |
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:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
| Contains more ProteinProtein | +37.3% |
| Contains more CarbsCarbs | +71.1% |
| Contains more FatsFats | +72.7% |
| Contains more OtherOther | +11.2% |
~equal in
Water
~60.28g
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
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
| Contains less Sat. FatSaturated fat | -40.5% |
| Contains more Mono. FatMonounsaturated fat | +104.1% |
| Contains more Poly. FatPolyunsaturated fat | +33.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.22µg | 1.12µg | 38% |
| Sodium | 575mg | 1013mg | 19% |
| Selenium | 19.9µg | 9.7µg | 19% |
| Vitamin B3 | 4.323mg | 1.73mg | 16% |
| Calcium | 171mg | 12mg | 16% |
| Folate | 66µg | 2µg | 16% |
| Vitamin B1 | 0.343mg | 0.172mg | 14% |
| Manganese | 0.354mg | 0.026mg | 14% |
| Iron | 1.81mg | 0.79mg | 13% |
| Fats | 10.04g | 17.34g | 11% |
| Saturated fat | 3.554g | 5.977g | 11% |
| Vitamin B2 | 0.267mg | 0.134mg | 10% |
| Monounsaturated fat | 3.716g | 7.584g | 10% |
| Vitamin E | 0.41mg | 1.74mg | 9% |
| Phosphorus | 112mg | 59mg | 8% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Protein | 10.52g | 7.66g | 6% |
| Vitamin B6 | 0.203mg | 0.12mg | 6% |
| Choline | 29.1mg | 62.3mg | 6% |
| Starch | 15.67g | 6% | |
| Copper | 0.084mg | 0.13mg | 5% |
| Potassium | 282mg | 110mg | 5% |
| Fiber | 1.2g | 0.2g | 4% |
| Polyunsaturated fat | 1.927g | 2.565g | 4% |
| Cholesterol | 27mg | 38mg | 4% |
| Magnesium | 20mg | 8mg | 3% |
| Vitamin B5 | 0.555mg | 0.43mg | 3% |
| Carbs | 20.43g | 11.94g | 3% |
| Vitamin D | 0.2µg | 0.6µg | 2% |
| Vitamin D | 7IU | 22IU | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin K | 4.5µg | 1.6µg | 2% |
| Calories | 213kcal | 235kcal | 1% |
| Net carbs | 19.23g | 11.74g | N/A |
| Sugar | 3.18g | 0g | N/A |
| Zinc | 1.05mg | 1.02mg | 0% |
| Vitamin A | 22µg | 26µg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.082mg | 0% |
| Threonine | 0.331mg | 0.334mg | 0% |
| Isoleucine | 0.431mg | 0.334mg | 0% |
| Leucine | 0.752mg | 0.6mg | 0% |
| Lysine | 0.491mg | 0.663mg | 0% |
| Methionine | 0.21mg | 0.196mg | 0% |
| Phenylalanine | 0.431mg | 0.301mg | 0% |
| Valine | 0.501mg | 0.356mg | 0% |
| Histidine | 0.301mg | 0.279mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
49%
33%
Comparison summary
Which food is lower in Cholesterol?
Submarine sandwich is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Submarine sandwich contains less Sodium (difference - 438mg)
Which food is lower in Saturated fat?
Submarine sandwich is lower in Saturated fat (difference - 2.423g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 3.18g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.