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Submarine sandwich vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between submarine sandwich and wheat gluten?

  • Submarine sandwich is richer in vitamin B1, vitamin B3, vitamin B2, folate, and vitamin B6, yet wheat gluten is richer in iron, selenium, and phosphorus.
  • Wheat gluten's daily need coverage for iron is 42% higher.
  • Wheat gluten contains less sodium.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Vital wheat gluten types in this comparison.

Infographic

Submarine sandwich vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more CalciumCalcium +20.4%
Contains more PotassiumPotassium +182%
Contains more ZincZinc +23.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +187.3%
Contains more CopperCopper +116.7%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +99.5%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +442.7%
Contains more CarbsCarbs +48.2%
Contains more WaterWater +589.1%
Contains more OtherOther +150%
Contains more ProteinProtein +614.4%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +2282.1%
Contains more Poly. FatPolyunsaturated fat +137.9%
Contains less Sat. FatSaturated fat -92.3%

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 Wheat gluten
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Wheat gluten DV% diff.
Protein 10.52g 75.16g 129%
Iron 1.81mg 5.2mg 42%
Selenium 19.9µg 39.7µg 36%
Vitamin B1 0.343mg 0mg 29%
Vitamin B3 4.323mg 0mg 27%
Sodium 575mg 29mg 24%
Phosphorus 112mg 260mg 21%
Vitamin B2 0.267mg 0mg 21%
Folate 66µg 0µg 17%
Vitamin B6 0.203mg 0mg 16%
Manganese 0.354mg 15%
Saturated fat 3.554g 0.272g 15%
Fats 10.04g 1.85g 13%
Copper 0.084mg 0.182mg 11%
Vitamin B5 0.555mg 0mg 11%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.156g 9%
Calories 213kcal 370kcal 8%
Vitamin C 7.5mg 0mg 8%
Polyunsaturated fat 1.927g 0.81g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Potassium 282mg 100mg 5%
Vitamin K 4.5µg 0µg 4%
Vitamin E 0.41mg 0mg 3%
Calcium 171mg 142mg 3%
Carbs 20.43g 13.79g 2%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 2%
Fiber 1.2g 0.6g 2%
Zinc 1.05mg 0.85mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Magnesium 20mg 25mg 1%
Net carbs 19.23g 13.19g N/A
Sugar 3.18g 0g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 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 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 Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Wheat gluten
Minerals Daily Need Coverage Score
49%
Submarine sandwich
68%
Wheat gluten

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 546mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 3.282g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 64)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.