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  6. Submarine sandwich vs. Yam

Submarine sandwich vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between submarine sandwich and yam

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, vitamin B2, iron, and calcium; however, yam is higher in potassium and fiber.
  • Submarine sandwich covers your daily selenium needs 35% more than yam.
  • Yam contains 96 times less saturated fat than submarine sandwich. Submarine sandwich contains 3.554g of saturated fat, while yam contains 0.037g.

Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Yam, raw.

Infographic

Submarine sandwich vs Yam 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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +905.9%
Contains more IronIron +235.2%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +103.6%
Contains more SeleniumSelenium +2742.9%
Contains more PotassiumPotassium +189.4%
Contains more CopperCopper +111.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +12.1%
~equal in Magnesium ~21mg

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%
Yam
Yam
2
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +206.3%
Contains more Vitamin B2Vitamin B2 +734.4%
Contains more Vitamin B3Vitamin B3 +683.2%
Contains more Vitamin B5Vitamin B5 +76.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +95.7%
Contains more FolateFolate +187%
Contains more CholineCholine +76.4%
Contains more Vitamin CVitamin C +128%
Contains more Vitamin B6Vitamin B6 +44.3%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Yam DV% diff.
Selenium 19.9µg 0.7µg 35%
Sodium 575mg 9mg 25%
Vitamin B3 4.323mg 0.552mg 24%
Vitamin B1 0.343mg 0.112mg 19%
Vitamin B2 0.267mg 0.032mg 18%
Protein 10.52g 1.53g 18%
Saturated fat 3.554g 0.037g 16%
Potassium 282mg 816mg 16%
Iron 1.81mg 0.54mg 16%
Fats 10.04g 0.17g 15%
Calcium 171mg 17mg 15%
Polyunsaturated fat 1.927g 0.076g 12%
Fiber 1.2g 4.1g 12%
Vitamin C 7.5mg 17.1mg 11%
Folate 66µg 23µg 11%
Copper 0.084mg 0.178mg 10%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.006g 9%
Phosphorus 112mg 55mg 8%
Zinc 1.05mg 0.24mg 7%
Vitamin B6 0.203mg 0.293mg 7%
Starch 15.67g 6%
Vitamin B5 0.555mg 0.314mg 5%
Calories 213kcal 118kcal 5%
Manganese 0.354mg 0.397mg 2%
Fructose 1.4g 2%
Vitamin A 22µg 7µg 2%
Vitamin K 4.5µg 2.3µg 2%
Choline 29.1mg 16.5mg 2%
Carbs 20.43g 27.88g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 23.78g N/A
Magnesium 20mg 21mg 0%
Sugar 3.18g 0.5g N/A
Vitamin E 0.41mg 0.35mg 0%
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.012mg 0%
Threonine 0.331mg 0.054mg 0%
Isoleucine 0.431mg 0.052mg 0%
Leucine 0.752mg 0.096mg 0%
Lysine 0.491mg 0.059mg 0%
Methionine 0.21mg 0.021mg 0%
Phenylalanine 0.431mg 0.071mg 0%
Valine 0.501mg 0.062mg 0%
Histidine 0.301mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +587.6%
Contains more FatsFats +5805.9%
Contains more OtherOther +204.9%
Contains more CarbsCarbs +36.5%
Contains more WaterWater +23.2%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +61833.3%
Contains more Poly. FatPolyunsaturated fat +2435.5%
Contains less Sat. FatSaturated fat -99%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.