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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.
Submarine sandwich
Submarine sandwich
4
:
6
Tofu
Tofu
Contains more Phosphorus +15.5%
Contains more Potassium +133.1%
Contains more Zinc +31.3%
Contains more Selenium +123.6%
Contains more Calcium +104.7%
Contains more Iron +196.1%
Contains more Magnesium +50%
Contains less Sodium -98.8%
Contains more Copper +129.8%
Contains more Manganese +70.9%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +15.5%
Contains more Potassium +133.1%
Contains more Zinc +31.3%
Contains more Selenium +123.6%
Contains more Calcium +104.7%
Contains more Iron +196.1%
Contains more Magnesium +50%
Contains less Sodium -98.8%
Contains more Copper +129.8%
Contains more Manganese +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.
Submarine sandwich
Submarine sandwich
12
:
0
Tofu
Tofu
Contains more Vitamin A +100%
Contains more Vitamin E +4000%
Contains more Vitamin D +∞%
Contains more Vitamin C +7400%
Contains more Vitamin B1 +323.5%
Contains more Vitamin B2 +413.5%
Contains more Vitamin B3 +2116.9%
Contains more Vitamin B5 +716.2%
Contains more Vitamin B6 +331.9%
Contains more Folate +340%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +87.5%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +100%
Contains more Vitamin E +4000%
Contains more Vitamin D +∞%
Contains more Vitamin C +7400%
Contains more Vitamin B1 +323.5%
Contains more Vitamin B2 +413.5%
Contains more Vitamin B3 +2116.9%
Contains more Vitamin B5 +716.2%
Contains more Vitamin B6 +331.9%
Contains more Folate +340%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
4
:
1
Tofu
Tofu
Contains more Protein +30.2%
Contains more Fats +110%
Contains more Carbs +992.5%
Contains more Other +247.2%
Contains more Water +49.6%
Submarine sandwich
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
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 Protein +30.2%
Contains more Fats +110%
Contains more Carbs +992.5%
Contains more Other +247.2%
Contains more Water +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +251.9%
Contains less Saturated Fat -80.6%
Contains more Polyunsaturated fat +40.1%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +251.9%
Contains less Saturated Fat -80.6%
Contains more Polyunsaturated fat +40.1%

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 Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Tofu Opinion
Net carbs 19.23g 1.57g Submarine sandwich
Protein 10.52g 8.08g Submarine sandwich
Fats 10.04g 4.78g Submarine sandwich
Carbs 20.43g 1.87g Submarine sandwich
Calories 213kcal 76kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g 0.62g Tofu
Fiber 1.2g 0.3g Submarine sandwich
Calcium 171mg 350mg Tofu
Iron 1.81mg 5.36mg Tofu
Magnesium 20mg 30mg Tofu
Phosphorus 112mg 97mg Submarine sandwich
Potassium 282mg 121mg Submarine sandwich
Sodium 575mg 7mg Tofu
Zinc 1.05mg 0.8mg Submarine sandwich
Copper 0.084mg 0.193mg Tofu
Manganese 0.354mg 0.605mg Tofu
Selenium 19.9µg 8.9µg Submarine sandwich
Vitamin A 170IU 85IU Submarine sandwich
Vitamin A RAE 22µg Submarine sandwich
Vitamin E 0.41mg 0.01mg Submarine sandwich
Vitamin D 7IU 0IU Submarine sandwich
Vitamin D 0.2µg 0µg Submarine sandwich
Vitamin C 7.5mg 0.1mg Submarine sandwich
Vitamin B1 0.343mg 0.081mg Submarine sandwich
Vitamin B2 0.267mg 0.052mg Submarine sandwich
Vitamin B3 4.323mg 0.195mg Submarine sandwich
Vitamin B5 0.555mg 0.068mg Submarine sandwich
Vitamin B6 0.203mg 0.047mg Submarine sandwich
Folate 66µg 15µg Submarine sandwich
Vitamin B12 0.22µg 0µg Submarine sandwich
Vitamin K 4.5µg 2.4µg Submarine sandwich
Tryptophan 0.1mg 0.12mg Tofu
Threonine 0.331mg 0.402mg Tofu
Isoleucine 0.431mg 0.435mg Tofu
Leucine 0.752mg 0.713mg Submarine sandwich
Lysine 0.491mg 0.452mg Submarine sandwich
Methionine 0.21mg 0.108mg Submarine sandwich
Phenylalanine 0.431mg 0.428mg Submarine sandwich
Valine 0.501mg 0.446mg Submarine sandwich
Histidine 0.301mg 0.221mg Submarine sandwich
Cholesterol 27mg 0mg Tofu
Trans Fat 0.119g 0g Tofu
Saturated Fat 3.554g 0.691g Tofu
Omega-3 - DHA 0.002g 0g Submarine sandwich
Omega-3 - EPA 0.001g 0g Submarine sandwich
Omega-3 - DPA 0.005g 0g Submarine sandwich
Monounsaturated Fat 3.716g 1.056g Submarine sandwich
Polyunsaturated fat 1.927g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Submarine sandwich
6%
Tofu
Minerals Daily Need Coverage Score
49%
Submarine sandwich
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.863g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.