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Taco vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between taco and submarine sandwich?

  • Taco is richer in vitamin B12, fiber, phosphorus, and vitamin K, yet submarine sandwich is richer in vitamin B1, selenium, vitamin B3, vitamin B2, folate, and vitamin B6.
  • Taco's daily need coverage for vitamin B12 is 30% higher.
  • Taco has 3 times more vitamin K than submarine sandwich. Taco has 15.3µg of vitamin K, while submarine sandwich has 4.5µg.

We used Fast foods, taco with beef, cheese, and lettuce, hard shell and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Taco 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.
Taco
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
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 +60%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +58.9%
Contains less SodiumSodium -31%
Contains more CalciumCalcium +92.1%
Contains more PotassiumPotassium +34.9%
Contains more IronIron +52.1%
Contains more ManganeseManganese +42.2%
Contains more SeleniumSelenium +116.3%
~equal in Copper ~0.084mg

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.
Taco
3
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
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 EVitamin E +46.3%
Contains more Vitamin B12Vitamin B12 +322.7%
Contains more Vitamin KVitamin K +240%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +162%
Contains more Vitamin B6Vitamin B6 +125.6%
Contains more FolateFolate +247.4%
~equal in Vitamin A ~22µg
~equal in Choline ~29.1mg

All nutrients comparison - raw data values

Nutrient Taco Submarine sandwich DV% diff.
Vitamin B12 0.93µg 0.22µg 30%
Vitamin B1 0.05mg 0.343mg 24%
Selenium 9.2µg 19.9µg 19%
Vitamin B3 1.65mg 4.323mg 17%
Vitamin B2 0.06mg 0.267mg 16%
Folate 19µg 66µg 12%
Vitamin B5 0.555mg 11%
Fiber 3.9g 1.2g 11%
Vitamin B6 0.09mg 0.203mg 9%
Vitamin K 15.3µg 4.5µg 9%
Phosphorus 178mg 112mg 9%
Calcium 89mg 171mg 8%
Iron 1.19mg 1.81mg 8%
Sodium 397mg 575mg 8%
Vitamin C 0.4mg 7.5mg 8%
Polyunsaturated fat 3.042g 1.927g 7%
Zinc 1.75mg 1.05mg 6%
Manganese 0.249mg 0.354mg 5%
Saturated fat 4.384g 3.554g 4%
Fats 12.7g 10.04g 4%
Protein 8.86g 10.52g 3%
Magnesium 32mg 20mg 3%
Monounsaturated fat 4.411g 3.716g 2%
Potassium 209mg 282mg 2%
Choline 32mg 29.1mg 1%
Fructose 0.3g 1.4g 1%
Calories 226kcal 213kcal 1%
Vitamin D 0.1µg 0.2µg 1%
Copper 0.077mg 0.084mg 1%
Vitamin E 0.6mg 0.41mg 1%
Net carbs 15.95g 19.23g N/A
Carbs 19.85g 20.43g 0%
Cholesterol 28mg 27mg 0%
Vitamin D 4IU 7IU 0%
Sugar 0.9g 3.18g N/A
Starch 14.78g 15.67g 0%
Vitamin A 20µg 22µg 0%
Trans fat 0.467g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.005g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.166g 0.104g N/A
Omega-3 - DPA 0.006g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.048g N/A
Omega-6 - Linoleic acid 2.708g 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 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 FatsFats +26.5%
Contains more ProteinProtein +18.7%
Contains more OtherOther +59.2%
~equal in Carbs ~20.43g
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 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 +18.7%
Contains more Poly. FatPolyunsaturated fat +57.9%
Contains less Sat. FatSaturated fat -18.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
1
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 7% 7% 2%
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +515%
Contains more FructoseFructose +366.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~15.67g
~equal in Galactose ~0g

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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/nutrients
  2. 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.