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

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Summary of differences between submarine sandwich and tomato soup

  • Tomato soup has less selenium, vitamin B1, vitamin B3, vitamin B2, iron, folate, calcium, and phosphorus than submarine sandwich.
  • Submarine sandwich covers your daily need for selenium, 33% more than tomato soup.
  • Tomato soup has less saturated fat.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Submarine sandwich vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +2037.5%
Contains more IronIron +524.1%
Contains more CopperCopper +189.7%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +646.7%
Contains more ManganeseManganese +428.4%
Contains more SeleniumSelenium +1226.7%
Contains less SodiumSodium -67.7%
~equal in Potassium ~275mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin CVitamin C +19%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin EVitamin E +141.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1615%
Contains more Vitamin B2Vitamin B2 +3714.3%
Contains more Vitamin B3Vitamin B3 +929.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +∞%
Contains more CholineCholine +361.9%

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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +1381.7%
Contains more FatsFats +4681%
Contains more CarbsCarbs +174.2%
Contains more OtherOther +131.5%
Contains more WaterWater +60.2%

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +5446.3%
Contains more Poly. FatPolyunsaturated fat +2402.6%
Contains less Sat. FatSaturated fat -98.4%

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 soup
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 soup DV% diff.
Selenium 19.9µg 1.5µg 33%
Vitamin B1 0.343mg 0.02mg 27%
Vitamin B3 4.323mg 0.42mg 24%
Vitamin B2 0.267mg 0.007mg 20%
Protein 10.52g 0.71g 20%
Iron 1.81mg 0.29mg 19%
Folate 66µg 0µg 17%
Sodium 575mg 186mg 17%
Calcium 171mg 8mg 16%
Saturated fat 3.554g 0.056g 16%
Fats 10.04g 0.21g 15%
Phosphorus 112mg 15mg 14%
Polyunsaturated fat 1.927g 0.077g 12%
Manganese 0.354mg 0.067mg 12%
Vitamin B6 0.203mg 0.042mg 12%
Vitamin B5 0.555mg 11%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.067g 9%
Calories 213kcal 32kcal 9%
Cholesterol 27mg 0mg 9%
Zinc 1.05mg 0.09mg 9%
Starch 15.67g 6%
Copper 0.084mg 0.029mg 6%
Carbs 20.43g 7.45g 4%
Choline 29.1mg 6.3mg 4%
Magnesium 20mg 7mg 3%
Vitamin K 4.5µg 1.5µg 3%
Fiber 1.2g 0.5g 3%
Vitamin E 0.41mg 0.17mg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin C 7.5mg 6.3mg 1%
Vitamin A 22µg 10µg 1%
Net carbs 19.23g 6.95g N/A
Potassium 282mg 275mg 0%
Sugar 3.18g 4.03g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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 soup
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
5%
Tomato soup
Minerals Daily Need Coverage Score
49%
Submarine sandwich
10%
Tomato soup

Comparison summary

Which food is lower in Cholesterol?
Tomato soup
Tomato soup is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Tomato soup
Tomato soup contains less Sodium (difference - 389mg)
Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 3.498g)
Which food is lower in Sugar?
Submarine sandwich
Submarine sandwich is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 38)
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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.