Submarine sandwich vs. Waffle — In-Depth Nutrition Comparison
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Differences between submarine sandwich and waffle
- Submarine sandwich has more vitamin B3, vitamin B6, vitamin C, and vitamin B1, while waffle has more selenium, phosphorus, calcium, iron, and vitamin B2.
- Waffle's daily need coverage for selenium is 48% higher.
- Waffle contains 19 times less vitamin C than submarine sandwich. Submarine sandwich contains 7.5mg of vitamin C, while waffle contains 0.4mg.
- The amount of cholesterol in submarine sandwich is lower.
The food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Waffles, plain, prepared from recipe.
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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 PotassiumPotassium | +77.4% |
| Contains more CopperCopper | +35.5% |
| Contains more ZincZinc | +54.4% |
| Contains more ManganeseManganese | +33.6% |
| Contains more CalciumCalcium | +49.1% |
| Contains more IronIron | +27.6% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains less SodiumSodium | -11.1% |
| Contains more SeleniumSelenium | +132.2% |
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.
| Contains more Vitamin CVitamin C | +1775% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30.4% |
| Contains more Vitamin B3Vitamin B3 | +108.5% |
| Contains more Vitamin B5Vitamin B5 | +14.4% |
| Contains more Vitamin B6Vitamin B6 | +262.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +43.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +195.5% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B12Vitamin B12 | +13.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 46.2µg | 48% |
| Polyunsaturated fat | 1.927g | 6.785g | 32% |
| Cholesterol | 27mg | 69mg | 14% |
| Vitamin B3 | 4.323mg | 2.073mg | 14% |
| Vitamin B6 | 0.203mg | 0.056mg | 11% |
| Phosphorus | 112mg | 190mg | 11% |
| Vitamin C | 7.5mg | 0.4mg | 8% |
| Calcium | 171mg | 255mg | 8% |
| Vitamin B1 | 0.343mg | 0.263mg | 7% |
| Vitamin B2 | 0.267mg | 0.347mg | 6% |
| Fats | 10.04g | 14.1g | 6% |
| Starch | 15.67g | 6% | |
| Iron | 1.81mg | 2.31mg | 6% |
| Protein | 10.52g | 7.9g | 5% |
| Fiber | 1.2g | 5% | |
| Folate | 66µg | 46µg | 5% |
| Choline | 29.1mg | 5% | |
| Vitamin A | 22µg | 65µg | 5% |
| Manganese | 0.354mg | 0.265mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Calories | 213kcal | 291kcal | 4% |
| Carbs | 20.43g | 32.9g | 4% |
| Potassium | 282mg | 159mg | 4% |
| Vitamin E | 0.41mg | 3% | |
| Sodium | 575mg | 511mg | 3% |
| Zinc | 1.05mg | 0.68mg | 3% |
| Saturated fat | 3.554g | 2.866g | 3% |
| Fructose | 1.4g | 2% | |
| Copper | 0.084mg | 0.062mg | 2% |
| Vitamin D | 7IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Vitamin B12 | 0.22µg | 0.25µg | 1% |
| Vitamin B5 | 0.555mg | 0.485mg | 1% |
| Net carbs | 19.23g | 32.9g | N/A |
| Magnesium | 20mg | 19mg | 0% |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | N/A | |
| Monounsaturated fat | 3.716g | 3.521g | 0% |
| Tryptophan | 0.1mg | 0.099mg | 0% |
| Threonine | 0.331mg | 0.289mg | 0% |
| Isoleucine | 0.431mg | 0.362mg | 0% |
| Leucine | 0.752mg | 0.63mg | 0% |
| Lysine | 0.491mg | 0.384mg | 0% |
| Methionine | 0.21mg | 0.179mg | 0% |
| Phenylalanine | 0.431mg | 0.395mg | 0% |
| Valine | 0.501mg | 0.409mg | 0% |
| Histidine | 0.301mg | 0.187mg | 0% |
| Omega-3 - EPA | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0.002g | 0.006g | 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 |
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:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more ProteinProtein | +33.2% |
| Contains more WaterWater | +34.5% |
| Contains more FatsFats | +40.4% |
| Contains more CarbsCarbs | +61% |
| Contains more OtherOther | +24% |
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
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains less Sat. FatSaturated fat | -19.4% |
| Contains more Poly. FatPolyunsaturated fat | +252.1% |
~equal in
Monounsaturated fat
~3.521g
