Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Submarine sandwich
  5. Compare
  6. Submarine sandwich vs. Flour

Submarine sandwich vs. Flour — In-Depth Nutrition Comparison

Compare

A recap on differences between submarine sandwich and flour

  • Submarine sandwich has more calcium and vitamin B6; however, flour is higher in vitamin B1, iron, folate, selenium, vitamin B2, and manganese.
  • Flour covers your daily vitamin B1 needs 37% more than submarine sandwich.
  • Flour contains 288 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while flour contains 2mg.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Submarine sandwich vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +163.6%
Contains more ZincZinc +50%
Contains more IronIron +156.4%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +70.4%
~equal in Magnesium ~22mg
~equal in Phosphorus ~108mg

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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +361.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +179.8%
Contains more Vitamin B1Vitamin B1 +128.9%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more FolateFolate +177.3%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Flour DV% diff.
Vitamin B1 0.343mg 0.785mg 37%
Iron 1.81mg 4.64mg 35%
Folate 66µg 183µg 29%
Selenium 19.9µg 33.9µg 25%
Sodium 575mg 2mg 25%
Carbs 20.43g 76.31g 19%
Vitamin B2 0.267mg 0.494mg 17%
Calcium 171mg 15mg 16%
Saturated fat 3.554g 0.155g 15%
Manganese 0.354mg 0.682mg 14%
Fats 10.04g 0.98g 14%
Vitamin B6 0.203mg 0.044mg 12%
Vitamin B3 4.323mg 5.904mg 10%
Polyunsaturated fat 1.927g 0.413g 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.087g 9%
Calories 213kcal 364kcal 8%
Vitamin C 7.5mg 0mg 8%
Copper 0.084mg 0.144mg 7%
Starch 15.67g 6%
Fiber 1.2g 2.7g 6%
Potassium 282mg 107mg 5%
Vitamin K 4.5µg 0.3µg 4%
Choline 29.1mg 10.4mg 3%
Zinc 1.05mg 0.7mg 3%
Vitamin A 22µg 0µg 2%
Vitamin E 0.41mg 0.06mg 2%
Vitamin B5 0.555mg 0.438mg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Phosphorus 112mg 108mg 1%
Vitamin D 0.2µg 0µg 1%
Protein 10.52g 10.33g 0%
Net carbs 19.23g 73.61g N/A
Magnesium 20mg 22mg 0%
Sugar 3.18g 0.27g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0.127mg 0%
Threonine 0.331mg 0.281mg 0%
Isoleucine 0.431mg 0.357mg 0%
Leucine 0.752mg 0.71mg 0%
Lysine 0.491mg 0.228mg 0%
Methionine 0.21mg 0.183mg 0%
Phenylalanine 0.431mg 0.52mg 0%
Valine 0.501mg 0.415mg 0%
Histidine 0.301mg 0.23mg 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

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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +924.5%
Contains more WaterWater +374.1%
Contains more OtherOther +443.5%
Contains more CarbsCarbs +273.5%
~equal in Protein ~10.33g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4171.3%
Contains more Poly. FatPolyunsaturated fat +366.6%
Contains less Sat. FatSaturated fat -95.6%

People also compare

Submarine sandwich
Submarine sandwich vs Coleslaw
Coleslaw
Submarine sandwich
Submarine sandwich vs French fries
French fries
Submarine sandwich
Submarine sandwich vs Mashed potato
Mashed potato
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.