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Submarine sandwich vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and tuna Bluefin

  • Submarine sandwich has more calcium and folate; however, tuna Bluefin has more vitamin B12, selenium, vitamin A, vitamin B3, phosphorus, vitamin B6, and vitamin B5.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 444% more.
  • Submarine sandwich has 33 times more folate than tuna Bluefin. Submarine sandwich has 66µg of folate, while tuna Bluefin has 2µg.
  • Tuna Bluefin is lower in sodium.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Submarine sandwich vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1610%
Contains more IronIron +38.2%
Contains more ZincZinc +36.4%
Contains more ManganeseManganese +1670%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +14.5%
Contains more CopperCopper +31%
Contains more PhosphorusPhosphorus +191.1%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +135.2%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3340.9%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin B6Vitamin B6 +158.6%
Contains more Vitamin B12Vitamin B12 +4845.5%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Tuna Bluefin DV% diff.
Vitamin B12 0.22µg 10.88µg 444%
Vitamin A 22µg 757µg 82%
Selenium 19.9µg 46.8µg 49%
Protein 10.52g 29.91g 39%
Vitamin B3 4.323mg 10.54mg 39%
Phosphorus 112mg 326mg 31%
Vitamin B6 0.203mg 0.525mg 25%
Sodium 575mg 50mg 23%
Folate 66µg 2µg 16%
Calcium 171mg 10mg 16%
Vitamin B5 0.555mg 1.37mg 16%
Manganese 0.354mg 0.02mg 15%
Magnesium 20mg 64mg 10%
Saturated fat 3.554g 1.612g 9%
Vitamin C 7.5mg 0mg 8%
Cholesterol 27mg 49mg 7%
Carbs 20.43g 0g 7%
Starch 15.67g 6%
Fats 10.04g 6.28g 6%
Iron 1.81mg 1.31mg 6%
Fiber 1.2g 0g 5%
Vitamin B1 0.343mg 0.278mg 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Monounsaturated fat 3.716g 2.053g 4%
Vitamin E 0.41mg 3%
Vitamin B2 0.267mg 0.306mg 3%
Copper 0.084mg 0.11mg 3%
Zinc 1.05mg 0.77mg 3%
Fructose 1.4g 2%
Polyunsaturated fat 1.927g 1.844g 1%
Calories 213kcal 184kcal 1%
Potassium 282mg 323mg 1%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 19.23g 0g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.335mg 0%
Threonine 0.331mg 1.311mg 0%
Isoleucine 0.431mg 1.378mg 0%
Leucine 0.752mg 2.431mg 0%
Lysine 0.491mg 2.747mg 0%
Methionine 0.21mg 0.885mg 0%
Phenylalanine 0.431mg 1.168mg 0%
Valine 0.501mg 1.541mg 0%
Histidine 0.301mg 0.88mg 0%
Omega-3 - EPA 0.001g 0.363g N/A
Omega-3 - DHA 0.002g 1.141g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +59.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +184.3%
Contains more OtherOther +88.8%
~equal in Water ~59.09g

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +81%
Contains less Sat. FatSaturated fat -54.6%
~equal in Polyunsaturated fat ~1.844g

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.