Vegetable vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are vegetable and submarine sandwich different?

Vegetable is richer in vitamin A, vitamin K, and fiber, while submarine sandwich is higher in selenium, vitamin B1, vitamin B3, calcium, and iron.
Vegetable covers your daily need for vitamin A, 82% more than submarine sandwich.
Vegetable contains 5 times more vitamin K than submarine sandwich. Vegetable contains 23.5µg of vitamin K, while submarine sandwich contains 4.5µg.
Vegetable is lower in sodium.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types were used in this article.

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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.

Vegetable

Submarine sandwich

Contains less SodiumSodium

-93.9%

Contains more CalciumCalcium	+584%
Contains more PotassiumPotassium	+66.9%
Contains more IronIron	+120.7%
Contains more ZincZinc	+114.3%
Contains more PhosphorusPhosphorus	+119.6%
Contains more SeleniumSelenium	+6533.3%

~equal in Magnesium ~20mg

~equal in Copper ~0.084mg

~equal in Manganese ~0.354mg

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.

Vegetable

Submarine sandwich

Contains more Vitamin AVitamin A	+872.7%
Contains more Vitamin KVitamin K	+422.2%

Contains more Vitamin CVitamin C	+134.4%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+383.1%
Contains more Vitamin B2Vitamin B2	+122.5%
Contains more Vitamin B3Vitamin B3	+408%
Contains more Vitamin B5Vitamin B5	+267.5%
Contains more Vitamin B6Vitamin B6	+174.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+247.4%
Contains more CholineCholine	+20.7%

~equal in Vitamin E ~0.41mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.3µg	19.9µg	36%
Sodium	35mg	575mg	23%
Vitamin B1	0.071mg	0.343mg	23%
Vitamin B3	0.851mg	4.323mg	22%
Vitamin A	214µg	22µg	21%
Saturated fat	0.031g	3.554g	16%
Vitamin K	23.5µg	4.5µg	16%
Fats	0.15g	10.04g	15%
Calcium	25mg	171mg	15%
Protein	2.86g	10.52g	15%
Fiber	4.4g	1.2g	13%
Polyunsaturated fat	0.072g	1.927g	12%
Folate	19µg	66µg	12%
Iron	0.82mg	1.81mg	12%
Vitamin B2	0.12mg	0.267mg	11%
Vitamin B6	0.074mg	0.203mg	10%
Cholesterol	0mg	27mg	9%
Phosphorus	51mg	112mg	9%
Monounsaturated fat	0.01g	3.716g	9%
Vitamin B12	0µg	0.22µg	9%
Vitamin B5	0.151mg	0.555mg	8%
Calories	65kcal	213kcal	7%
Starch		15.67g	6%
Vitamin C	3.2mg	7.5mg	5%
Zinc	0.49mg	1.05mg	5%
Potassium	169mg	282mg	3%
Fructose		1.4g	2%
Carbs	13.09g	20.43g	2%
Manganese	0.379mg	0.354mg	1%
Choline	24.1mg	29.1mg	1%
Vitamin D	0IU	7IU	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	8.69g	19.23g	N/A
Magnesium	22mg	20mg	0%
Sugar	3.12g	3.18g	N/A
Copper	0.083mg	0.084mg	0%
Vitamin E	0.38mg	0.41mg	0%
Trans fat	0g	0.119g	N/A
Tryptophan	0.029mg	0.1mg	0%
Threonine	0.115mg	0.331mg	0%
Isoleucine	0.139mg	0.431mg	0%
Leucine	0.19mg	0.752mg	0%
Lysine	0.17mg	0.491mg	0%
Methionine	0.034mg	0.21mg	0%
Phenylalanine	0.12mg	0.431mg	0%
Valine	0.149mg	0.501mg	0%
Histidine	0.073mg	0.301mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA		0.104g	N/A
Omega-3 - DPA	0g	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