Submarine sandwich vs. Yolk — In-Depth Nutrition Comparison
Compare
How are submarine sandwich and yolk different?
- Submarine sandwich is higher in vitamin B3; however, yolk is richer in choline, vitamin B12, selenium, vitamin B5, phosphorus, vitamin D, and vitamin A.
- Daily need coverage for cholesterol for yolk is 353% higher.
- Submarine sandwich contains 180 times more vitamin B3 than yolk. While submarine sandwich contains 4.323mg of vitamin B3, yolk contains only 0.024mg.
- Submarine sandwich has less saturated fat.
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Egg, yolk, raw, fresh are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +32.6% |
| Contains more PotassiumPotassium | +158.7% |
| Contains more ManganeseManganese | +543.6% |
| Contains more IronIron | +50.8% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +248.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more SeleniumSelenium | +181.4% |
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 B1Vitamin B1 | +94.9% |
| Contains more Vitamin B3Vitamin B3 | +17912.5% |
| Contains more Vitamin KVitamin K | +542.9% |
| Contains more Vitamin AVitamin A | +1631.8% |
| Contains more Vitamin EVitamin E | +529.3% |
| Contains more Vitamin DVitamin D | +2600% |
| Contains more Vitamin B2Vitamin B2 | +97.8% |
| Contains more Vitamin B5Vitamin B5 | +438.7% |
| Contains more Vitamin B6Vitamin B6 | +72.4% |
| Contains more Vitamin B12Vitamin B12 | +786.4% |
| Contains more FolateFolate | +121.2% |
| Contains more CholineCholine | +2718.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 27mg | 1085mg | 353% |
| Choline | 29.1mg | 820.2mg | 144% |
| Vitamin B12 | 0.22µg | 1.95µg | 72% |
| Selenium | 19.9µg | 56µg | 66% |
| Vitamin B5 | 0.555mg | 2.99mg | 49% |
| Vitamin A | 22µg | 381µg | 40% |
| Phosphorus | 112mg | 390mg | 40% |
| Saturated fat | 3.554g | 9.551g | 27% |
| Vitamin B3 | 4.323mg | 0.024mg | 27% |
| Vitamin D | 7IU | 218IU | 26% |
| Vitamin D | 0.2µg | 5.4µg | 26% |
| Fats | 10.04g | 26.54g | 25% |
| Sodium | 575mg | 48mg | 23% |
| Vitamin B2 | 0.267mg | 0.528mg | 20% |
| Monounsaturated fat | 3.716g | 11.738g | 20% |
| Folate | 66µg | 146µg | 20% |
| Polyunsaturated fat | 1.927g | 4.204g | 15% |
| Vitamin E | 0.41mg | 2.58mg | 14% |
| Vitamin B1 | 0.343mg | 0.176mg | 14% |
| Manganese | 0.354mg | 0.055mg | 13% |
| Iron | 1.81mg | 2.73mg | 12% |
| Zinc | 1.05mg | 2.3mg | 11% |
| Protein | 10.52g | 15.86g | 11% |
| Vitamin B6 | 0.203mg | 0.35mg | 11% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Starch | 15.67g | 6% | |
| Carbs | 20.43g | 3.59g | 6% |
| Calories | 213kcal | 322kcal | 5% |
| Fiber | 1.2g | 0g | 5% |
| Potassium | 282mg | 109mg | 5% |
| Calcium | 171mg | 129mg | 4% |
| Magnesium | 20mg | 5mg | 4% |
| Vitamin K | 4.5µg | 0.7µg | 3% |
| Fructose | 1.4g | 0.07g | 2% |
| Copper | 0.084mg | 0.077mg | 1% |
| Net carbs | 19.23g | 3.59g | N/A |
| Sugar | 3.18g | 0.56g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.1mg | 0.177mg | 0% |
| Threonine | 0.331mg | 0.687mg | 0% |
| Isoleucine | 0.431mg | 0.866mg | 0% |
| Leucine | 0.752mg | 1.399mg | 0% |
| Lysine | 0.491mg | 1.217mg | 0% |
| Methionine | 0.21mg | 0.378mg | 0% |
| Phenylalanine | 0.431mg | 0.681mg | 0% |
| Valine | 0.501mg | 0.949mg | 0% |
| Histidine | 0.301mg | 0.416mg | 0% |
| Omega-3 - EPA | 0.001g | 0.011g | N/A |
| Omega-3 - DHA | 0.002g | 0.114g | 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
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
| Contains more CarbsCarbs | +469.1% |
| Contains more OtherOther | +47.1% |
| Contains more ProteinProtein | +50.8% |
| Contains more FatsFats | +164.3% |
~equal in
Water
~52.31g
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
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
| Contains less Sat. FatSaturated fat | -62.8% |
| Contains more Mono. FatMonounsaturated fat | +215.9% |
| Contains more Poly. FatPolyunsaturated fat | +118.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +583.3% |
| Contains more FructoseFructose | +1900% |
| Contains more LactoseLactose | +14.3% |
| Contains more MaltoseMaltose | +571.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
