Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Submarine sandwich

Tofu vs. Submarine sandwich — In-Depth Nutrition Comparison

Compare

Significant differences between tofu and submarine sandwich

  • Tofu has more calcium, manganese, copper, phosphorus, and iron; however, submarine sandwich is richer in vitamin B3, vitamin B1, and vitamin B2.
  • Tofu covers your daily calcium needs 51% more than submarine sandwich.
  • Submarine sandwich has 5 times less copper than tofu. Tofu has 0.378mg of copper, while submarine sandwich has 0.084mg.
  • Tofu contains less saturated fat.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Tofu vs Submarine sandwich 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.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +190%
Contains more CalciumCalcium +299.4%
Contains more IronIron +47%
Contains more CopperCopper +350%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +233.6%
Contains more PotassiumPotassium +19%
Contains more SeleniumSelenium +14.4%

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.
Tofu
Tofu
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 CVitamin C +3650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.1%
Contains more Vitamin B2Vitamin B2 +161.8%
Contains more Vitamin B3Vitamin B3 +1034.6%
Contains more Vitamin B5Vitamin B5 +317.3%
Contains more Vitamin B6Vitamin B6 +120.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +127.6%

All nutrients comparison - raw data values

Nutrient Tofu Submarine sandwich DV% diff.
Calcium 683mg 171mg 51%
Manganese 1.181mg 0.354mg 36%
Copper 0.378mg 0.084mg 33%
Vitamin B3 0.381mg 4.323mg 25%
Sodium 14mg 575mg 24%
Polyunsaturated fat 4.921g 1.927g 20%
Vitamin B1 0.158mg 0.343mg 15%
Protein 17.27g 10.52g 14%
Vitamin B2 0.102mg 0.267mg 13%
Iron 2.66mg 1.81mg 11%
Phosphorus 190mg 112mg 11%
Saturated fat 1.261g 3.554g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.092mg 0.203mg 9%
Magnesium 58mg 20mg 9%
Folate 29µg 66µg 9%
Cholesterol 0mg 27mg 9%
Vitamin B5 0.133mg 0.555mg 8%
Vitamin C 0.2mg 7.5mg 8%
Starch 15.67g 6%
Carbs 2.78g 20.43g 6%
Zinc 1.57mg 1.05mg 5%
Choline 29.1mg 5%
Selenium 17.4µg 19.9µg 5%
Vitamin K 4.5µg 4%
Monounsaturated fat 1.925g 3.716g 4%
Fiber 2.3g 1.2g 4%
Calories 144kcal 213kcal 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 2%
Fats 8.72g 10.04g 2%
Vitamin D 0µg 0.2µg 1%
Potassium 237mg 282mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 0.48g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.235mg 0.1mg 0%
Threonine 0.785mg 0.331mg 0%
Isoleucine 0.849mg 0.431mg 0%
Leucine 1.392mg 0.752mg 0%
Lysine 0.883mg 0.491mg 0%
Methionine 0.211mg 0.21mg 0%
Phenylalanine 0.835mg 0.431mg 0%
Valine 0.87mg 0.501mg 0%
Histidine 0.431mg 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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 ProteinProtein +64.2%
Contains more WaterWater +23.6%
Contains more FatsFats +15.1%
Contains more CarbsCarbs +634.9%
Contains more OtherOther +78.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 less Sat. FatSaturated fat -64.5%
Contains more Poly. FatPolyunsaturated fat +155.4%
Contains more Mono. FatMonounsaturated fat +93%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Submarine sandwich
Submarine sandwich vs Coleslaw
Coleslaw
Submarine sandwich
Submarine sandwich vs French fries
French fries
Submarine sandwich
Submarine sandwich vs Mashed potato
Mashed potato

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.