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  6. Submarine sandwich vs. Tofu

Submarine sandwich vs. Tofu — In-Depth Nutrition Comparison

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Differences between submarine sandwich and tofu

  • Submarine sandwich has more vitamin B3, vitamin B1, selenium, vitamin B2, and folate, while tofu has more iron, calcium, and copper.
  • Tofu's daily need coverage for iron is 44% higher.
  • Tofu contains 82 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while tofu contains 7mg.

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

Infographic

Submarine sandwich vs Tofu 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%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +133.1%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +123.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +104.7%
Contains more IronIron +196.1%
Contains more CopperCopper +129.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +70.9%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +323.5%
Contains more Vitamin B2Vitamin B2 +413.5%
Contains more Vitamin B3Vitamin B3 +2116.9%
Contains more Vitamin B5Vitamin B5 +716.2%
Contains more Vitamin B6Vitamin B6 +331.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +340%
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Tofu DV% diff.
Iron 1.81mg 5.36mg 44%
Vitamin B3 4.323mg 0.195mg 26%
Sodium 575mg 7mg 25%
Vitamin B1 0.343mg 0.081mg 22%
Selenium 19.9µg 8.9µg 20%
Calcium 171mg 350mg 18%
Vitamin B2 0.267mg 0.052mg 17%
Saturated fat 3.554g 0.691g 13%
Folate 66µg 15µg 13%
Copper 0.084mg 0.193mg 12%
Vitamin B6 0.203mg 0.047mg 12%
Manganese 0.354mg 0.605mg 11%
Vitamin B5 0.555mg 0.068mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Vitamin C 7.5mg 0.1mg 8%
Fats 10.04g 4.78g 8%
Monounsaturated fat 3.716g 1.056g 7%
Calories 213kcal 76kcal 7%
Carbs 20.43g 1.87g 6%
Starch 15.67g 6%
Protein 10.52g 8.08g 5%
Polyunsaturated fat 1.927g 2.699g 5%
Potassium 282mg 121mg 5%
Fiber 1.2g 0.3g 4%
Vitamin E 0.41mg 0.01mg 3%
Zinc 1.05mg 0.8mg 2%
Fructose 1.4g 2%
Magnesium 20mg 30mg 2%
Vitamin K 4.5µg 2.4µg 2%
Phosphorus 112mg 97mg 2%
Vitamin A 22µg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 1.57g N/A
Sugar 3.18g 0.62g N/A
Trans fat 0.119g 0g N/A
Choline 29.1mg 28.8mg 0%
Tryptophan 0.1mg 0.12mg 0%
Threonine 0.331mg 0.402mg 0%
Isoleucine 0.431mg 0.435mg 0%
Leucine 0.752mg 0.713mg 0%
Lysine 0.491mg 0.452mg 0%
Methionine 0.21mg 0.108mg 0%
Phenylalanine 0.431mg 0.428mg 0%
Valine 0.501mg 0.446mg 0%
Histidine 0.301mg 0.221mg 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

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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +30.2%
Contains more FatsFats +110%
Contains more CarbsCarbs +992.5%
Contains more OtherOther +247.2%
Contains more WaterWater +49.6%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +251.9%
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +40.1%

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/172476/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.