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Submarine sandwich vs. Tomato sauce — In-Depth Nutrition Comparison

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Differences between submarine sandwich and tomato sauce

  • Tomato sauce contains less selenium, vitamin B1, vitamin B3, calcium, vitamin B2, folate, phosphorus, and iron than submarine sandwich.
  • Submarine sandwich's daily need coverage for selenium is 35% higher.
  • Tomato sauce contains 87 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while tomato sauce contains 0.041g.

The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Tomato sauce, canned, no salt added.

Infographic

Submarine sandwich vs Tomato sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +1121.4%
Contains more IronIron +88.5%
Contains more ZincZinc +377.3%
Contains more PhosphorusPhosphorus +314.8%
Contains more ManganeseManganese +213.3%
Contains more SeleniumSelenium +3216.7%
Contains more CopperCopper +36.9%
Contains less SodiumSodium -98.1%
~equal in Potassium ~297mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1329.2%
Contains more Vitamin B2Vitamin B2 +310.8%
Contains more Vitamin B3Vitamin B3 +336.2%
Contains more Vitamin B5Vitamin B5 +79.6%
Contains more Vitamin B6Vitamin B6 +107.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +60.7%
Contains more FolateFolate +633.3%
Contains more CholineCholine +193.9%
Contains more Vitamin EVitamin E +251.2%
~equal in Vitamin C ~7mg
~equal in Vitamin A ~22µg

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +776.7%
Contains more FatsFats +3246.7%
Contains more CarbsCarbs +284.7%
Contains more OtherOther +30.9%
Contains more WaterWater +61.5%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +8345.5%
Contains more Poly. FatPolyunsaturated fat +1492.6%
Contains less Sat. FatSaturated fat -98.8%

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +48%
Contains more FructoseFructose +19.3%
~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 Tomato sauce
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Tomato sauce DV% diff.
Selenium 19.9µg 0.6µg 35%
Vitamin B1 0.343mg 0.024mg 27%
Sodium 575mg 11mg 25%
Vitamin B3 4.323mg 0.991mg 21%
Protein 10.52g 1.2g 19%
Calcium 171mg 14mg 16%
Saturated fat 3.554g 0.041g 16%
Vitamin B2 0.267mg 0.065mg 16%
Fats 10.04g 0.3g 15%
Folate 66µg 9µg 14%
Phosphorus 112mg 27mg 12%
Polyunsaturated fat 1.927g 0.121g 12%
Iron 1.81mg 0.96mg 11%
Manganese 0.354mg 0.113mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.044g 9%
Calories 213kcal 24kcal 9%
Vitamin B6 0.203mg 0.098mg 8%
Zinc 1.05mg 0.22mg 8%
Vitamin E 0.41mg 1.44mg 7%
Starch 15.67g 6%
Vitamin B5 0.555mg 0.309mg 5%
Carbs 20.43g 5.31g 5%
Choline 29.1mg 9.9mg 3%
Copper 0.084mg 0.115mg 3%
Vitamin C 7.5mg 7mg 1%
Vitamin D 0.2µg 0µg 1%
Fiber 1.2g 1.5g 1%
Magnesium 20mg 15mg 1%
Vitamin K 4.5µg 2.8µg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 3.81g N/A
Potassium 282mg 297mg 0%
Sugar 3.18g 3.56g N/A
Vitamin A 22µg 22µg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.009mg 0%
Threonine 0.331mg 0.037mg 0%
Isoleucine 0.431mg 0.025mg 0%
Leucine 0.752mg 0.034mg 0%
Lysine 0.491mg 0.037mg 0%
Methionine 0.21mg 0.008mg 0%
Phenylalanine 0.431mg 0.036mg 0%
Valine 0.501mg 0.025mg 0%
Histidine 0.301mg 0.02mg 0%
Fructose 1.4g 1.67g 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 Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
49%
Submarine sandwich
15%
Tomato sauce

Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 3.513g)
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 31)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.