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% |
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 |
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% |