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Submarine sandwich vs. Spätzle — In-Depth Nutrition Comparison

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The main differences between submarine sandwich and spätzle

  • Spätzle contains less vitamin B1, vitamin B3, vitamin B2, calcium, iron, folate, vitamin B6, and vitamin C than submarine sandwich.
  • Daily need coverage for vitamin B1 for submarine sandwich is 26% higher.
  • Spätzle is lower in saturated fat.

Food types used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Noodles, egg, cooked, unenriched, with added salt.

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Submarine sandwich vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more CalciumCalcium +1325%
Contains more PotassiumPotassium +642.1%
Contains more IronIron +201.7%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +12.4%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -71.3%
Contains more SeleniumSelenium +20.1%
~equal in Magnesium ~21mg

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 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1043.3%
Contains more Vitamin B2Vitamin B2 +1235%
Contains more Vitamin B3Vitamin B3 +980.8%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +341.3%
Contains more Vitamin B12Vitamin B12 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +842.9%
Contains more CholineCholine +13.2%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Spätzle DV% diff.
Vitamin B1 0.343mg 0.03mg 26%
Vitamin B3 4.323mg 0.4mg 25%
Vitamin B2 0.267mg 0.02mg 19%
Sodium 575mg 165mg 18%
Calcium 171mg 12mg 16%
Folate 66µg 7µg 15%
Iron 1.81mg 0.6mg 15%
Saturated fat 3.554g 0.419g 14%
Protein 10.52g 4.54g 12%
Vitamin B6 0.203mg 0.046mg 12%
Fats 10.04g 2.07g 12%
Polyunsaturated fat 1.927g 0.552g 9%
Monounsaturated fat 3.716g 0.581g 8%
Vitamin C 7.5mg 0mg 8%
Selenium 19.9µg 23.9µg 7%
Potassium 282mg 38mg 7%
Vitamin B5 0.555mg 0.263mg 6%
Starch 15.67g 6%
Vitamin B12 0.22µg 0.09µg 5%
Phosphorus 112mg 76mg 5%
Vitamin K 4.5µg 0µg 4%
Calories 213kcal 138kcal 4%
Zinc 1.05mg 0.65mg 4%
Manganese 0.354mg 0.315mg 2%
Fructose 1.4g 0g 2%
Vitamin E 0.41mg 0.17mg 2%
Vitamin A 22µg 6µg 2%
Copper 0.084mg 0.098mg 2%
Carbs 20.43g 25.16g 2%
Cholesterol 27mg 29mg 1%
Choline 29.1mg 25.7mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 23.96g N/A
Magnesium 20mg 21mg 0%
Sugar 3.18g 0.4g N/A
Fiber 1.2g 1.2g 0%
Trans fat 0.119g 0.029g N/A
Tryptophan 0.1mg 0.043mg 0%
Threonine 0.331mg 0.138mg 0%
Isoleucine 0.431mg 0.19mg 0%
Leucine 0.752mg 0.365mg 0%
Lysine 0.491mg 0.137mg 0%
Methionine 0.21mg 0.086mg 0%
Phenylalanine 0.431mg 0.24mg 0%
Valine 0.501mg 0.22mg 0%
Histidine 0.301mg 0.121mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 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
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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +131.7%
Contains more FatsFats +385%
Contains more OtherOther +400%
Contains more CarbsCarbs +23.2%
Contains more WaterWater +19.9%

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +539.6%
Contains more Poly. FatPolyunsaturated fat +249.1%
Contains less Sat. FatSaturated fat -88.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 2%
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
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1657.1%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +56.7%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.