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Submarine sandwich vs. Maple syrup — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and maple syrup?

  • Submarine sandwich is higher in selenium, vitamin B3, vitamin B1, iron, folate, and phosphorus, yet maple syrup is higher in manganese and vitamin B2.
  • Maple syrup's daily need coverage for manganese is 111% more.
  • The amount of saturated fat in maple syrup is lower.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Syrups, maple types in this article.

Infographic

Submarine sandwich vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more CalciumCalcium +67.6%
Contains more PotassiumPotassium +33%
Contains more IronIron +1545.5%
Contains more CopperCopper +366.7%
Contains more PhosphorusPhosphorus +5500%
Contains more SeleniumSelenium +3216.7%
Contains more ZincZinc +40%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +721.5%
~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% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +419.7%
Contains more Vitamin B3Vitamin B3 +5237%
Contains more Vitamin B5Vitamin B5 +1441.7%
Contains more Vitamin B6Vitamin B6 +10050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1718.8%
Contains more Vitamin B2Vitamin B2 +375.7%

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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +26200%
Contains more FatsFats +16633.3%
Contains more WaterWater +74.5%
Contains more OtherOther +431.9%
Contains more CarbsCarbs +228.1%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +33681.8%
Contains more Poly. FatPolyunsaturated fat +11235.3%
Contains less Sat. FatSaturated fat -99.8%

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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +169.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +30.1%
~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 Maple syrup
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Maple syrup DV% diff.
Manganese 0.354mg 2.908mg 111%
Vitamin B2 0.267mg 1.27mg 77%
Selenium 19.9µg 0.6µg 35%
Vitamin B3 4.323mg 0.081mg 27%
Sodium 575mg 12mg 24%
Vitamin B1 0.343mg 0.066mg 23%
Iron 1.81mg 0.11mg 21%
Protein 10.52g 0.04g 21%
Folate 66µg 0µg 17%
Phosphorus 112mg 2mg 16%
Carbs 20.43g 67.04g 16%
Saturated fat 3.554g 0.007g 16%
Vitamin B6 0.203mg 0.002mg 15%
Fats 10.04g 0.06g 15%
Polyunsaturated fat 1.927g 0.017g 13%
Vitamin B5 0.555mg 0.036mg 10%
Monounsaturated fat 3.716g 0.011g 9%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Vitamin C 7.5mg 0mg 8%
Calcium 171mg 102mg 7%
Copper 0.084mg 0.018mg 7%
Starch 15.67g 6%
Fiber 1.2g 0g 5%
Choline 29.1mg 1.6mg 5%
Zinc 1.05mg 1.47mg 4%
Vitamin K 4.5µg 0µg 4%
Vitamin E 0.41mg 0mg 3%
Calories 213kcal 260kcal 2%
Potassium 282mg 212mg 2%
Vitamin A 22µg 0µg 2%
Vitamin D 0.2µg 0µg 1%
Fructose 1.4g 0.52g 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 67.04g N/A
Magnesium 20mg 21mg 0%
Sugar 3.18g 60.46g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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?

ok
ok
is better in case of low diet
Submarine sandwich Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Maple syrup
Minerals Daily Need Coverage Score
49%
Submarine sandwich
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 57.28g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $4)
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
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 3.547g)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.