Swordfish vs. Submarine sandwich — In-Depth Nutrition Comparison
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A recap on the differences between swordfish and submarine sandwich
- Swordfish has more vitamin D, selenium, vitamin B12, vitamin B6, vitamin B3, and phosphorus; however, submarine sandwich is higher in vitamin B1 and iron.
- Swordfish covers your daily vitamin D needs 110% more than submarine sandwich.
- Submarine sandwich contains 7 times less vitamin B12 than swordfish. Swordfish contains 1.62µg of vitamin B12, while submarine sandwich contains 0.22µg.
- Submarine sandwich has less cholesterol.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +77% |
| Contains more PhosphorusPhosphorus | +171.4% |
| Contains less SodiumSodium | -83.1% |
| Contains more SeleniumSelenium | +244.2% |
| Contains more CalciumCalcium | +2750% |
| Contains more IronIron | +302.2% |
| Contains more CopperCopper | +82.6% |
| Contains more ZincZinc | +34.6% |
| Contains more ManganeseManganese | +2623.1% |
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 AVitamin A | +95.5% |
| Contains more Vitamin EVitamin E | +487.8% |
| Contains more Vitamin DVitamin D | +8200% |
| Contains more Vitamin B3Vitamin B3 | +114.1% |
| Contains more Vitamin B6Vitamin B6 | +203% |
| Contains more Vitamin B12Vitamin B12 | +636.4% |
| Contains more CholineCholine | +166.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +285.4% |
| Contains more Vitamin B2Vitamin B2 | +323.8% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +3200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 19.9µg | 88% |
| Vitamin D | 16.6µg | 0.2µg | 82% |
| Vitamin D | 666IU | 7IU | 82% |
| Vitamin B12 | 1.62µg | 0.22µg | 58% |
| Vitamin B6 | 0.615mg | 0.203mg | 32% |
| Vitamin B3 | 9.254mg | 4.323mg | 31% |
| Phosphorus | 304mg | 112mg | 27% |
| Protein | 23.45g | 10.52g | 26% |
| Vitamin B1 | 0.089mg | 0.343mg | 21% |
| Sodium | 97mg | 575mg | 21% |
| Iron | 0.45mg | 1.81mg | 17% |
| Cholesterol | 78mg | 27mg | 17% |
| Calcium | 6mg | 171mg | 17% |
| Vitamin B2 | 0.063mg | 0.267mg | 16% |
| Folate | 2µg | 66µg | 16% |
| Manganese | 0.013mg | 0.354mg | 15% |
| Vitamin E | 2.41mg | 0.41mg | 13% |
| Choline | 77.5mg | 29.1mg | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Saturated fat | 1.911g | 3.554g | 7% |
| Carbs | 0g | 20.43g | 7% |
| Starch | 15.67g | 6% | |
| Potassium | 499mg | 282mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Copper | 0.046mg | 0.084mg | 4% |
| Polyunsaturated fat | 1.368g | 1.927g | 4% |
| Magnesium | 35mg | 20mg | 4% |
| Vitamin K | 0.1µg | 4.5µg | 4% |
| Vitamin B5 | 0.417mg | 0.555mg | 3% |
| Fats | 7.93g | 10.04g | 3% |
| Fructose | 1.4g | 2% | |
| Calories | 172kcal | 213kcal | 2% |
| Vitamin A | 43µg | 22µg | 2% |
| Zinc | 0.78mg | 1.05mg | 2% |
| Net carbs | 0g | 19.23g | N/A |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.056g | 0.119g | N/A |
| Monounsaturated fat | 3.544g | 3.716g | 0% |
| Tryptophan | 0.265mg | 0.1mg | 0% |
| Threonine | 1.035mg | 0.331mg | 0% |
| Isoleucine | 1.088mg | 0.431mg | 0% |
| Leucine | 1.919mg | 0.752mg | 0% |
| Lysine | 2.168mg | 0.491mg | 0% |
| Methionine | 0.699mg | 0.21mg | 0% |
| Phenylalanine | 0.922mg | 0.431mg | 0% |
| Valine | 1.216mg | 0.501mg | 0% |
| Histidine | 0.695mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.127g | 0.001g | N/A |
| Omega-3 - DHA | 0.772g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.168g | 0.005g | 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 | 0.022g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +122.9% |
| Contains more WaterWater | +20.8% |
| Contains more FatsFats | +26.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +594.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -46.2% |
| Contains more Poly. FatPolyunsaturated fat | +40.9% |
~equal in
Monounsaturated fat
~3.716g
