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Taco salad vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between taco salad and submarine sandwich?

  • Submarine sandwich is richer than taco salad in selenium, vitamin B1, vitamin B3, iron, manganese, calcium, vitamin B6, vitamin B2, and vitamin C.
  • Submarine sandwich's daily need coverage for selenium is 32% more.
  • The amount of sodium in taco salad is lower.

We used Fast foods, taco salad and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Taco salad vs Submarine sandwich infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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%
Contains more MagnesiumMagnesium +30%
Contains more CopperCopper +34.5%
Contains more ZincZinc +29.5%
Contains less SodiumSodium -33%
Contains more CalciumCalcium +76.3%
Contains more PotassiumPotassium +34.3%
Contains more IronIron +57.4%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +112%
Contains more SeleniumSelenium +804.5%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B12Vitamin B12 +45.5%
Contains more Vitamin CVitamin C +316.7%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin B3Vitamin B3 +248.6%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more FolateFolate +57.1%
Contains more CholineCholine +24.9%

All nutrients comparison - raw data values

Nutrient Taco salad Submarine sandwich DV% diff.
Selenium 2.2µg 19.9µg 32%
Vitamin B1 0.05mg 0.343mg 24%
Vitamin B3 1.24mg 4.323mg 19%
Sodium 385mg 575mg 8%
Manganese 0.167mg 0.354mg 8%
Iron 1.15mg 1.81mg 8%
Protein 6.68g 10.52g 8%
Vitamin B6 0.11mg 0.203mg 7%
Vitamin B2 0.18mg 0.267mg 7%
Calcium 97mg 171mg 7%
Polyunsaturated fat 0.883g 1.927g 7%
Folate 42µg 66µg 6%
Vitamin C 1.8mg 7.5mg 6%
Starch 15.67g 6%
Phosphorus 72mg 112mg 6%
Fiber 1.2g 5%
Vitamin B12 0.32µg 0.22µg 4%
Vitamin K 4.5µg 4%
Calories 141kcal 213kcal 4%
Fats 7.46g 10.04g 4%
Vitamin E 0.41mg 3%
Vitamin B5 0.68mg 0.555mg 3%
Zinc 1.36mg 1.05mg 3%
Copper 0.113mg 0.084mg 3%
Monounsaturated fat 2.606g 3.716g 3%
Carbs 11.91g 20.43g 3%
Cholesterol 22mg 27mg 2%
Vitamin A 22µg 2%
Fructose 1.4g 2%
Potassium 210mg 282mg 2%
Magnesium 26mg 20mg 1%
Choline 23.3mg 29.1mg 1%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Net carbs 11.91g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0.119g N/A
Saturated fat 3.446g 3.554g 0%
Tryptophan 0.075mg 0.1mg 0%
Threonine 0.254mg 0.331mg 0%
Isoleucine 0.311mg 0.431mg 0%
Leucine 0.549mg 0.752mg 0%
Lysine 0.486mg 0.491mg 0%
Methionine 0.145mg 0.21mg 0%
Phenylalanine 0.277mg 0.431mg 0%
Valine 0.343mg 0.501mg 0%
Histidine 0.201mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
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
Contains more WaterWater +28%
Contains more ProteinProtein +57.5%
Contains more FatsFats +34.6%
Contains more CarbsCarbs +71.5%
Contains more OtherOther +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains more Mono. FatMonounsaturated fat +42.6%
Contains more Poly. FatPolyunsaturated fat +118.2%
~equal in Saturated fat ~3.554g

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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

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.