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Submarine sandwich vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between submarine sandwich and sweet potato

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B2, iron, calcium, and folate, while sweet potato has more vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 280% higher.
  • Sweet potato contains 197 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while sweet potato contains 0.018g.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Sweet potato, raw, unprepared.

Infographic

Submarine sandwich vs Sweet potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +470%
Contains more IronIron +196.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +138.3%
Contains more ManganeseManganese +37.2%
Contains more SeleniumSelenium +3216.7%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +79.8%
Contains less SodiumSodium -90.4%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +212.5%
Contains more Vitamin EVitamin E +57.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +339.7%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B3Vitamin B3 +676.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +500%
Contains more CholineCholine +136.6%
Contains more Vitamin AVitamin A +3122.7%
Contains more Vitamin B5Vitamin B5 +44.1%
~equal in Vitamin B6 ~0.209mg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +570.1%
Contains more FatsFats +19980%
Contains more OtherOther +155.1%
Contains more WaterWater +36.8%
~equal in Carbs ~20.12g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +371500%
Contains more Poly. FatPolyunsaturated fat +13664.3%
Contains less Sat. FatSaturated fat -99.5%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +23.9%
Contains more GlucoseGlucose +28.1%
Contains more FructoseFructose +100%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

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 Sweet potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Sweet potato DV% diff.
Vitamin A 22µg 709µg 76%
Selenium 19.9µg 0.6µg 35%
Vitamin B3 4.323mg 0.557mg 24%
Sodium 575mg 55mg 23%
Vitamin B1 0.343mg 0.078mg 22%
Protein 10.52g 1.57g 18%
Saturated fat 3.554g 0.018g 16%
Vitamin B2 0.267mg 0.061mg 16%
Fats 10.04g 0.05g 15%
Iron 1.81mg 0.61mg 15%
Folate 66µg 11µg 14%
Calcium 171mg 30mg 14%
Polyunsaturated fat 1.927g 0.014g 13%
Phosphorus 112mg 47mg 9%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.001g 9%
Cholesterol 27mg 0mg 9%
Copper 0.084mg 0.151mg 7%
Fiber 1.2g 3g 7%
Zinc 1.05mg 0.3mg 7%
Calories 213kcal 86kcal 6%
Vitamin C 7.5mg 2.4mg 6%
Vitamin B5 0.555mg 0.8mg 5%
Manganese 0.354mg 0.258mg 4%
Choline 29.1mg 12.3mg 3%
Potassium 282mg 337mg 2%
Vitamin K 4.5µg 1.8µg 2%
Fructose 1.4g 0.7g 1%
Starch 15.67g 12.65g 1%
Magnesium 20mg 25mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.41mg 0.26mg 1%
Vitamin D 7IU 0IU 1%
Carbs 20.43g 20.12g 0%
Net carbs 19.23g 17.12g N/A
Sugar 3.18g 4.18g N/A
Vitamin B6 0.203mg 0.209mg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.031mg 0%
Threonine 0.331mg 0.083mg 0%
Isoleucine 0.431mg 0.055mg 0%
Leucine 0.752mg 0.092mg 0%
Lysine 0.491mg 0.066mg 0%
Methionine 0.21mg 0.029mg 0%
Phenylalanine 0.431mg 0.089mg 0%
Valine 0.501mg 0.086mg 0%
Histidine 0.301mg 0.031mg 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 0g 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 Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
49%
Submarine sandwich
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 3.536g)
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Submarine sandwich
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.