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Submarine sandwich vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and squid

  • Submarine sandwich has more vitamin B1; however, squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
  • Squid covers your daily need for vitamin B12, 216% more than submarine sandwich.
  • Submarine sandwich has 20 times more vitamin B1 than squid. While submarine sandwich has 0.343mg of vitamin B1, squid has only 0.017mg.
  • Squid has less saturated fat.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Submarine sandwich vs Squid 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%
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -22.7%
Contains more ManganeseManganese +69.4%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +498.9%
Contains more CopperCopper +1088.1%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +417.9%
Contains more SeleniumSelenium +350.3%
~equal in Calcium ~180mg

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%
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1917.6%
Contains more Vitamin B3Vitamin B3 +97.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13.3%
Contains more Vitamin AVitamin A +822.7%
Contains more Vitamin B2Vitamin B2 +547.6%
Contains more Vitamin B5Vitamin B5 +62.2%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin B12Vitamin B12 +2354.5%

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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +617.1%
Contains more CarbsCarbs +1145.7%
Contains more ProteinProtein +208.7%
Contains more OtherOther +34.4%
~equal in Water ~61.12g

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +2193.8%
Contains more Poly. FatPolyunsaturated fat +619%
Contains less Sat. FatSaturated fat -93.4%

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

All nutrients comparison - raw data values

Nutrient Submarine sandwich Squid DV% diff.
Vitamin B12 0.22µg 5.4µg 216%
Selenium 19.9µg 89.6µg 127%
Iron 1.81mg 10.84mg 113%
Vitamin B2 0.267mg 1.729mg 112%
Copper 0.084mg 0.998mg 102%
Phosphorus 112mg 580mg 67%
Cholesterol 27mg 224mg 66%
Protein 10.52g 32.48g 44%
Vitamin B1 0.343mg 0.017mg 27%
Zinc 1.05mg 3.46mg 22%
Vitamin A 22µg 203µg 20%
Saturated fat 3.554g 0.236g 15%
Vitamin B3 4.323mg 2.189mg 13%
Fats 10.04g 1.4g 13%
Polyunsaturated fat 1.927g 0.268g 11%
Folate 66µg 24µg 11%
Magnesium 20mg 60mg 10%
Potassium 282mg 637mg 10%
Monounsaturated fat 3.716g 0.162g 9%
Vitamin B5 0.555mg 0.9mg 7%
Sodium 575mg 744mg 7%
Manganese 0.354mg 0.209mg 6%
Starch 15.67g 6%
Carbs 20.43g 1.64g 6%
Fiber 1.2g 0g 5%
Choline 29.1mg 5%
Vitamin B6 0.203mg 0.27mg 5%
Vitamin K 4.5µg 4%
Calories 213kcal 158kcal 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin D 0.2µg 1%
Calcium 171mg 180mg 1%
Vitamin D 7IU 1%
Vitamin C 7.5mg 8.5mg 1%
Net carbs 19.23g 1.64g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.364mg 0%
Threonine 0.331mg 1.398mg 0%
Isoleucine 0.431mg 1.414mg 0%
Leucine 0.752mg 2.287mg 0%
Lysine 0.491mg 2.427mg 0%
Methionine 0.21mg 0.733mg 0%
Phenylalanine 0.431mg 1.164mg 0%
Valine 0.501mg 1.419mg 0%
Histidine 0.301mg 0.624mg 0%
Omega-3 - EPA 0.001g 0.078g N/A
Omega-3 - DHA 0.002g 0.132g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.012g 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 Squid
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
104%
Squid
Minerals Daily Need Coverage Score
49%
Submarine sandwich
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 197mg)
Which food contains less Sodium?
Submarine sandwich
Submarine sandwich contains less Sodium (difference - 169mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.318g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.