Tuna salad vs. Submarine sandwich — In-Depth Nutrition Comparison
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Important differences between tuna salad and submarine sandwich
- Tuna salad has more vitamin B12, selenium, and vitamin B3; however, submarine sandwich has more vitamin B1, calcium, vitamin B2, folate, manganese, and iron.
- Tuna salad's daily need coverage for vitamin B12 is 41% more.
- Tuna salad has 2 times more selenium than submarine sandwich. Tuna salad has 41.2µg of selenium, while submarine sandwich has 19.9µg.
- Tuna salad is lower in saturated fat.
The food varieties used in the comparison are Fish, tuna salad and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more CopperCopper | +72.6% |
| Contains more PhosphorusPhosphorus | +58.9% |
| Contains less SodiumSodium | -30.1% |
| Contains more SeleniumSelenium | +107% |
| Contains more CalciumCalcium | +905.9% |
| Contains more PotassiumPotassium | +58.4% |
| Contains more IronIron | +81% |
| Contains more ZincZinc | +87.5% |
| Contains more ManganeseManganese | +785% |
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 B3Vitamin B3 | +55% |
| Contains more Vitamin B12Vitamin B12 | +445.5% |
| Contains more Vitamin CVitamin C | +240.9% |
| Contains more Vitamin B1Vitamin B1 | +1006.5% |
| Contains more Vitamin B2Vitamin B2 | +281.4% |
| Contains more Vitamin B5Vitamin B5 | +113.5% |
| Contains more Vitamin B6Vitamin B6 | +150.6% |
| Contains more FolateFolate | +725% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +52.5% |
| Contains more WaterWater | +11.8% |
| Contains more CarbsCarbs | +117.1% |
| Contains more OtherOther | +17.4% |
~equal in
Fats
~10.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 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 | -56.6% |
| Contains more Poly. FatPolyunsaturated fat | +113.9% |
| Contains more Mono. FatMonounsaturated fat | +28.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.2µg | 0.22µg | 41% |
| Selenium | 41.2µg | 19.9µg | 39% |
| Vitamin B1 | 0.031mg | 0.343mg | 26% |
| Vitamin B3 | 6.7mg | 4.323mg | 15% |
| Vitamin B2 | 0.07mg | 0.267mg | 15% |
| Polyunsaturated fat | 4.122g | 1.927g | 15% |
| Folate | 8µg | 66µg | 15% |
| Calcium | 17mg | 171mg | 15% |
| Manganese | 0.04mg | 0.354mg | 14% |
| Protein | 16.04g | 10.52g | 11% |
| Iron | 1mg | 1.81mg | 10% |
| Phosphorus | 178mg | 112mg | 9% |
| Vitamin B6 | 0.081mg | 0.203mg | 9% |
| Saturated fat | 1.544g | 3.554g | 9% |
| Sodium | 402mg | 575mg | 8% |
| Copper | 0.145mg | 0.084mg | 7% |
| Starch | 15.67g | 6% | |
| Vitamin C | 2.2mg | 7.5mg | 6% |
| Vitamin B5 | 0.26mg | 0.555mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Choline | 29.1mg | 5% | |
| Cholesterol | 13mg | 27mg | 5% |
| Zinc | 0.56mg | 1.05mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Carbs | 9.41g | 20.43g | 4% |
| Potassium | 178mg | 282mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Monounsaturated fat | 2.887g | 3.716g | 2% |
| Fructose | 1.4g | 2% | |
| Calories | 187kcal | 213kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Fats | 9.26g | 10.04g | 1% |
| Vitamin D | 7IU | 1% | |
| Net carbs | 9.41g | 19.23g | N/A |
| Magnesium | 19mg | 20mg | 0% |
| Sugar | 3.18g | N/A | |
| Vitamin A | 24µg | 22µg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.18mg | 0.1mg | 0% |
| Threonine | 0.701mg | 0.331mg | 0% |
| Isoleucine | 0.739mg | 0.431mg | 0% |
| Leucine | 1.293mg | 0.752mg | 0% |
| Lysine | 1.457mg | 0.491mg | 0% |
| Methionine | 0.47mg | 0.21mg | 0% |
| Phenylalanine | 0.626mg | 0.431mg | 0% |
| Valine | 0.824mg | 0.501mg | 0% |
| Histidine | 0.467mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.014g | 0.001g | N/A |
| Omega-3 - DHA | 0.055g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
35%
Minerals Daily Need Coverage Score
49%
49%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 173mg)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 2.01g)
Which food is richer in minerals?
Submarine sandwich is relatively richer in minerals
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)