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  6. Submarine sandwich vs. Tofu

Submarine sandwich vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and tofu

  • Submarine sandwich has more vitamin B3, vitamin B1, and vitamin B2; however, tofu is richer in calcium, manganese, copper, phosphorus, and iron.
  • Tofu covers your daily calcium needs 51% more than submarine sandwich.
  • Tofu has 41 times less sodium than submarine sandwich. Submarine sandwich has 575mg of sodium, while tofu has 14mg.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Submarine sandwich vs Tofu 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%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +19%
Contains more SeleniumSelenium +14.4%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +299.4%
Contains more IronIron +47%
Contains more CopperCopper +350%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +233.6%

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%
Tofu
Tofu
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.1%
Contains more Vitamin B2Vitamin B2 +161.8%
Contains more Vitamin B3Vitamin B3 +1034.6%
Contains more Vitamin B5Vitamin B5 +317.3%
Contains more Vitamin B6Vitamin B6 +120.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +127.6%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Tofu DV% diff.
Calcium 171mg 683mg 51%
Manganese 0.354mg 1.181mg 36%
Copper 0.084mg 0.378mg 33%
Vitamin B3 4.323mg 0.381mg 25%
Sodium 575mg 14mg 24%
Polyunsaturated fat 1.927g 4.921g 20%
Vitamin B1 0.343mg 0.158mg 15%
Protein 10.52g 17.27g 14%
Vitamin B2 0.267mg 0.102mg 13%
Iron 1.81mg 2.66mg 11%
Phosphorus 112mg 190mg 11%
Saturated fat 3.554g 1.261g 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin B6 0.203mg 0.092mg 9%
Magnesium 20mg 58mg 9%
Folate 66µg 29µg 9%
Cholesterol 27mg 0mg 9%
Vitamin B5 0.555mg 0.133mg 8%
Vitamin C 7.5mg 0.2mg 8%
Starch 15.67g 6%
Carbs 20.43g 2.78g 6%
Zinc 1.05mg 1.57mg 5%
Choline 29.1mg 5%
Selenium 19.9µg 17.4µg 5%
Vitamin K 4.5µg 4%
Monounsaturated fat 3.716g 1.925g 4%
Fiber 1.2g 2.3g 4%
Calories 213kcal 144kcal 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 2%
Fats 10.04g 8.72g 2%
Vitamin D 0.2µg 0µg 1%
Potassium 282mg 237mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 0.48g N/A
Sugar 3.18g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.235mg 0%
Threonine 0.331mg 0.785mg 0%
Isoleucine 0.431mg 0.849mg 0%
Leucine 0.752mg 1.392mg 0%
Lysine 0.491mg 0.883mg 0%
Methionine 0.21mg 0.211mg 0%
Phenylalanine 0.431mg 0.835mg 0%
Valine 0.501mg 0.87mg 0%
Histidine 0.301mg 0.431mg 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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +15.1%
Contains more CarbsCarbs +634.9%
Contains more OtherOther +78.6%
Contains more ProteinProtein +64.2%
Contains more WaterWater +23.6%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +93%
Contains less Sat. FatSaturated fat -64.5%
Contains more Poly. FatPolyunsaturated fat +155.4%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.