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Submarine sandwich vs. Tortilla — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and tortilla?

  • Submarine sandwich is higher in vitamin B2, vitamin B6, calcium, vitamin C, vitamin B5, zinc, and selenium, yet tortilla is higher in iron and folate.
  • Tortilla's daily need coverage for iron is 25% more.
  • The amount of saturated fat in tortilla is lower.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Tortilla, includes plain and from mutton sandwich (Navajo) types in this article.

Infographic

Submarine sandwich vs Tortilla 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more CalciumCalcium +144.3%
Contains more PotassiumPotassium +168.6%
Contains more ZincZinc +228.1%
Contains more ManganeseManganese +32.1%
Contains more SeleniumSelenium +19.9%
Contains more IronIron +110.5%
Contains more CopperCopper +21.4%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -16.2%
~equal in Magnesium ~19mg

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B5Vitamin B5 +226.5%
Contains more Vitamin B6Vitamin B6 +238.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1025%
Contains more CholineCholine +∞%
Contains more FolateFolate +48.5%
~equal in Vitamin B1 ~0.37mg
~equal in Vitamin B3 ~4.125mg

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% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +44.5%
Contains more FatsFats +956.8%
Contains more WaterWater +41.4%
Contains more OtherOther +33.7%
Contains more CarbsCarbs +144.4%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +1908.6%
Contains more Poly. FatPolyunsaturated fat +392.8%
Contains less Sat. FatSaturated fat -91.7%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more GlucoseGlucose +720%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +174.5%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +404.3%
~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 Tortilla
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Tortilla DV% diff.
Iron 1.81mg 3.81mg 25%
Saturated fat 3.554g 0.296g 15%
Fats 10.04g 0.95g 14%
Vitamin B2 0.267mg 0.114mg 12%
Vitamin B6 0.203mg 0.06mg 11%
Starch 15.67g 43.02g 11%
Polyunsaturated fat 1.927g 0.391g 10%
Calcium 171mg 70mg 10%
Carbs 20.43g 49.94g 10%
Cholesterol 27mg 9%
Vitamin B12 0.22µg 9%
Monounsaturated fat 3.716g 0.185g 9%
Folate 66µg 98µg 8%
Vitamin B5 0.555mg 0.17mg 8%
Vitamin C 7.5mg 0mg 8%
Zinc 1.05mg 0.32mg 7%
Selenium 19.9µg 16.6µg 6%
Protein 10.52g 7.28g 6%
Choline 29.1mg 5%
Phosphorus 112mg 146mg 5%
Fiber 1.2g 2.4g 5%
Potassium 282mg 105mg 5%
Sodium 575mg 482mg 4%
Manganese 0.354mg 0.268mg 4%
Vitamin K 4.5µg 0.4µg 3%
Vitamin A 22µg 2%
Vitamin B1 0.343mg 0.37mg 2%
Fructose 1.4g 0g 2%
Copper 0.084mg 0.102mg 2%
Calories 213kcal 237kcal 1%
Vitamin B3 4.323mg 4.125mg 1%
Vitamin E 0.41mg 0.19mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 47.54g N/A
Magnesium 20mg 19mg 0%
Sugar 3.18g 2.75g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.06mg 0%
Threonine 0.331mg 0.182mg 0%
Isoleucine 0.431mg 0.286mg 0%
Leucine 0.752mg 0.53mg 0%
Lysine 0.491mg 0.157mg 0%
Methionine 0.21mg 0.122mg 0%
Phenylalanine 0.431mg 0.375mg 0%
Valine 0.501mg 0.326mg 0%
Histidine 0.301mg 0.165mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g 0.019g N/A
Omega-3 - DPA 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g 0g 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 Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Submarine sandwich
23%
Tortilla
Minerals Daily Need Coverage Score
49%
Submarine sandwich
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 3.258g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 52)
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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.