Submarine sandwich vs. Tuna salad — In-Depth Nutrition Comparison
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Important differences between submarine sandwich and tuna salad
- Submarine sandwich has more vitamin B1, calcium, vitamin B2, folate, manganese, and iron; however, tuna salad has more vitamin B12, selenium, and vitamin B3.
- Tuna salad's daily need coverage for vitamin B12 is 41% more.
- Submarine sandwich has 11 times more vitamin B1 than tuna salad. Submarine sandwich has 0.343mg of vitamin B1, while tuna salad has 0.031mg.
- Tuna salad is lower in saturated fat.
The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fish, tuna salad.
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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.
| Contains more CalciumCalcium | +905.9% |
| Contains more PotassiumPotassium | +58.4% |
| Contains more IronIron | +81% |
| Contains more ZincZinc | +87.5% |
| Contains more ManganeseManganese | +785% |
| Contains more CopperCopper | +72.6% |
| Contains more PhosphorusPhosphorus | +58.9% |
| Contains less SodiumSodium | -30.1% |
| Contains more SeleniumSelenium | +107% |
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.
| Contains more Vitamin CVitamin C | +240.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1006.5% |
| Contains more Vitamin B2Vitamin B2 | +281.4% |
| Contains more Vitamin B5Vitamin B5 | +113.5% |
| Contains more Vitamin B6Vitamin B6 | +150.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +725% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +55% |
| Contains more Vitamin B12Vitamin B12 | +445.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.22µg | 1.2µg | 41% |
| Selenium | 19.9µg | 41.2µg | 39% |
| Vitamin B1 | 0.343mg | 0.031mg | 26% |
| Vitamin B3 | 4.323mg | 6.7mg | 15% |
| Vitamin B2 | 0.267mg | 0.07mg | 15% |
| Polyunsaturated fat | 1.927g | 4.122g | 15% |
| Folate | 66µg | 8µg | 15% |
| Calcium | 171mg | 17mg | 15% |
| Manganese | 0.354mg | 0.04mg | 14% |
| Protein | 10.52g | 16.04g | 11% |
| Iron | 1.81mg | 1mg | 10% |
| Phosphorus | 112mg | 178mg | 9% |
| Vitamin B6 | 0.203mg | 0.081mg | 9% |
| Saturated fat | 3.554g | 1.544g | 9% |
| Sodium | 575mg | 402mg | 8% |
| Copper | 0.084mg | 0.145mg | 7% |
| Starch | 15.67g | 6% | |
| Vitamin C | 7.5mg | 2.2mg | 6% |
| Vitamin B5 | 0.555mg | 0.26mg | 6% |
| Fiber | 1.2g | 0g | 5% |
| Choline | 29.1mg | 5% | |
| Cholesterol | 27mg | 13mg | 5% |
| Zinc | 1.05mg | 0.56mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Carbs | 20.43g | 9.41g | 4% |
| Potassium | 282mg | 178mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Monounsaturated fat | 3.716g | 2.887g | 2% |
| Fructose | 1.4g | 2% | |
| Calories | 213kcal | 187kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Fats | 10.04g | 9.26g | 1% |
| Vitamin D | 7IU | 1% | |
| Net carbs | 19.23g | 9.41g | N/A |
| Magnesium | 20mg | 19mg | 0% |
| Sugar | 3.18g | N/A | |
| Vitamin A | 22µg | 24µg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.18mg | 0% |
| Threonine | 0.331mg | 0.701mg | 0% |
| Isoleucine | 0.431mg | 0.739mg | 0% |
| Leucine | 0.752mg | 1.293mg | 0% |
| Lysine | 0.491mg | 1.457mg | 0% |
| Methionine | 0.21mg | 0.47mg | 0% |
| Phenylalanine | 0.431mg | 0.626mg | 0% |
| Valine | 0.501mg | 0.824mg | 0% |
| Histidine | 0.301mg | 0.467mg | 0% |
| Omega-3 - EPA | 0.001g | 0.014g | N/A |
| Omega-3 - DHA | 0.002g | 0.055g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.005g | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more CarbsCarbs | +117.1% |
| Contains more OtherOther | +17.4% |
| Contains more ProteinProtein | +52.5% |
| Contains more WaterWater | +11.8% |
~equal in
Fats
~9.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains more Mono. FatMonounsaturated fat | +28.7% |
| Contains less Sat. FatSaturated fat | -56.6% |
| Contains more Poly. FatPolyunsaturated fat | +113.9% |
