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Submarine sandwich vs. Wendy's hamburger — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and wendy's hamburgers

  • Submarine sandwich has more calcium, vitamin C, manganese, vitamin B3, and vitamin B6; however, wendy's hamburgers are higher in vitamin B12, zinc, iron, and copper.
  • Wendy's hamburgers cover your daily need for vitamin B12, 51% more than submarine sandwich.
  • Submarine sandwich has 15 times more vitamin C than wendy's hamburgers. While submarine sandwich has 7.5mg of vitamin C, wendy's hamburgers have only 0.5mg.
  • Wendy's hamburgers have less sodium.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and WENDY'S, CLASSIC SINGLE Hamburger, no cheese.

Infographic

Submarine sandwich vs Wendy's hamburger 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 13% 10% 17% 102% 46% 67% 44% 52% 24% 99%
Contains more CalciumCalcium +402.9%
Contains more PotassiumPotassium +44.6%
Contains more ManganeseManganese +89.3%
Contains more IronIron +50.8%
Contains more CopperCopper +65.5%
Contains more ZincZinc +135.2%
Contains less SodiumSodium -31.3%
~equal in Magnesium ~18mg
~equal in Phosphorus ~103mg
~equal in Selenium ~18.2µg

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 1.7% 0% 0% 0% 69% 47% 60% 20% 26% 181% 23% 0% 0%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B5Vitamin B5 +65.2%
Contains more Vitamin B6Vitamin B6 +78.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +559.1%
Contains more Vitamin KVitamin K +100%

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
13% 11% 17% 58%
Protein: 12.63 g
Fats: 10.6 g
Carbs: 16.82 g
Water: 58.41 g
Other: 1.54 g
Contains more CarbsCarbs +21.5%
Contains more OtherOther +62.3%
Contains more ProteinProtein +20.1%
~equal in Fats ~10.6g
~equal in Water ~58.41g

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
40% 44% 17%
Saturated fat: Sat. Fat 3.689 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.55 g
Contains more Poly. FatPolyunsaturated fat +24.3%
~equal in Saturated fat ~3.689g
~equal in Monounsaturated fat ~4.077g

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
81% 8% 9%
Starch: 11.52 g
Sucrose: 0 g
Glucose: 1.14 g
Fructose: 1.32 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Contains more StarchStarch +36%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +113.6%
~equal in Sucrose ~0g
~equal in Glucose ~1.14g
~equal in Fructose ~1.32g
~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 Wendy's hamburger
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Wendy's hamburger DV% diff.
Vitamin B12 0.22µg 1.45µg 51%
Folate 66µg 17%
Calcium 171mg 34mg 14%
Zinc 1.05mg 2.47mg 13%
Iron 1.81mg 2.73mg 12%
Vitamin C 7.5mg 0.5mg 8%
Sodium 575mg 395mg 8%
Vitamin B3 4.323mg 3.225mg 7%
Manganese 0.354mg 0.187mg 7%
Vitamin B6 0.203mg 0.114mg 7%
Vitamin B1 0.343mg 0.275mg 6%
Copper 0.084mg 0.139mg 6%
Choline 29.1mg 5%
Vitamin B2 0.267mg 0.205mg 5%
Vitamin K 4.5µg 9µg 4%
Protein 10.52g 12.63g 4%
Vitamin B5 0.555mg 0.336mg 4%
Selenium 19.9µg 18.2µg 3%
Polyunsaturated fat 1.927g 1.55g 3%
Potassium 282mg 195mg 3%
Vitamin E 0.41mg 3%
Cholesterol 27mg 35mg 3%
Vitamin A 22µg 2%
Starch 15.67g 11.52g 2%
Monounsaturated fat 3.716g 4.077g 1%
Vitamin D 0.2µg 1%
Carbs 20.43g 16.82g 1%
Phosphorus 112mg 103mg 1%
Vitamin D 7IU 1%
Saturated fat 3.554g 3.689g 1%
Fats 10.04g 10.6g 1%
Calories 213kcal 213kcal 0%
Net carbs 19.23g 15.52g N/A
Magnesium 20mg 18mg 0%
Sugar 3.18g N/A
Fiber 1.2g 1.3g 0%
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.133mg 0%
Threonine 0.331mg 0.459mg 0%
Isoleucine 0.431mg 0.459mg 0%
Leucine 0.752mg 0.827mg 0%
Lysine 0.491mg 0.769mg 0%
Methionine 0.21mg 0.24mg 0%
Phenylalanine 0.431mg 0.461mg 0%
Valine 0.501mg 0.524mg 0%
Histidine 0.301mg 0.301mg 0%
Fructose 1.4g 1.32g 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 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 Wendy's hamburger
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
33%
Wendy's hamburger
Minerals Daily Need Coverage Score
49%
Submarine sandwich
48%
Wendy's hamburger

Comparison summary

Which food is lower in Sugar?
Wendy's hamburger
Wendy's hamburger is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Wendy's hamburger
Wendy's hamburger contains less Sodium (difference - 180mg)
Which food is lower in Cholesterol?
Submarine sandwich
Submarine sandwich is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Submarine sandwich
Submarine sandwich is lower in Saturated fat (difference - 0.135g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Wendy's hamburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170722/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.