Submarine sandwich vs. Tempeh — In-Depth Nutrition Comparison
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How are submarine sandwich and tempeh different?
- Submarine sandwich is richer in selenium, vitamin B1, vitamin B3, and folate, while tempeh is higher in copper, manganese, phosphorus, magnesium, and iron.
- Tempeh covers your daily need for copper, 53% more than submarine sandwich.
- Tempeh is lower in sodium.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Tempeh types were used in this article.
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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 CalciumCalcium | +54.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +305% |
| Contains more PotassiumPotassium | +46.1% |
| Contains more IronIron | +49.2% |
| Contains more CopperCopper | +566.7% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +267.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +339.7% |
| Contains more Vitamin B3Vitamin B3 | +63.8% |
| Contains more Vitamin B5Vitamin B5 | +99.6% |
| Contains more Vitamin B12Vitamin B12 | +175% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +175% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +34.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.084mg | 0.56mg | 53% |
| Manganese | 0.354mg | 1.3mg | 41% |
| Selenium | 19.9µg | 0µg | 36% |
| Sodium | 575mg | 9mg | 25% |
| Phosphorus | 112mg | 266mg | 22% |
| Vitamin B1 | 0.343mg | 0.078mg | 22% |
| Protein | 10.52g | 20.29g | 20% |
| Polyunsaturated fat | 1.927g | 4.3g | 16% |
| Magnesium | 20mg | 81mg | 15% |
| Vitamin B3 | 4.323mg | 2.64mg | 11% |
| Folate | 66µg | 24µg | 11% |
| Iron | 1.81mg | 2.7mg | 11% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Vitamin B2 | 0.267mg | 0.358mg | 7% |
| Vitamin B12 | 0.22µg | 0.08µg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B5 | 0.555mg | 0.278mg | 6% |
| Calcium | 171mg | 111mg | 6% |
| Choline | 29.1mg | 5% | |
| Fiber | 1.2g | 5% | |
| Saturated fat | 3.554g | 2.539g | 5% |
| Vitamin K | 4.5µg | 4% | |
| Potassium | 282mg | 412mg | 4% |
| Carbs | 20.43g | 7.64g | 4% |
| Vitamin E | 0.41mg | 3% | |
| Vitamin A | 22µg | 0µg | 2% |
| Fructose | 1.4g | 2% | |
| Monounsaturated fat | 3.716g | 3.205g | 1% |
| Calories | 213kcal | 192kcal | 1% |
| Vitamin B6 | 0.203mg | 0.215mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Fats | 10.04g | 10.8g | 1% |
| Zinc | 1.05mg | 1.14mg | 1% |
| Vitamin D | 7IU | 0IU | 1% |
| Net carbs | 19.23g | 7.64g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.194mg | 0% |
| Threonine | 0.331mg | 0.796mg | 0% |
| Isoleucine | 0.431mg | 0.88mg | 0% |
| Leucine | 0.752mg | 1.43mg | 0% |
| Lysine | 0.491mg | 0.908mg | 0% |
| Methionine | 0.21mg | 0.175mg | 0% |
| Phenylalanine | 0.431mg | 0.893mg | 0% |
| Valine | 0.501mg | 0.92mg | 0% |
| Histidine | 0.301mg | 0.466mg | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more CarbsCarbs | +167.4% |
| Contains more OtherOther | +54.3% |
| Contains more ProteinProtein | +92.9% |
~equal in
Fats
~10.8g
~equal in
Water
~59.65g
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
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains more Mono. FatMonounsaturated fat | +15.9% |
| Contains less Sat. FatSaturated fat | -28.6% |
| Contains more Poly. FatPolyunsaturated fat | +123.1% |
