Submarine sandwich vs. Flour — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 | +∞% |
| 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
49%
59%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 72)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 3.399g)
Which food is richer in minerals?
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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.