Veggie burger vs. Submarine sandwich — In-Depth Nutrition Comparison
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Differences between veggie burgers and submarine sandwich
- Submarine sandwich contains less vitamin B1, vitamin B12, manganese, fiber, folate, phosphorus, copper, magnesium, and vitamin B6 than veggie burgers.
- Veggie burgers' daily need coverage for vitamin B1 is 192% higher.
- Submarine sandwich contains 9 times less vitamin B12 than veggie burgers. Veggie burgers contain 2.01µg of vitamin B12, while submarine sandwich contains 0.22µg.
- The amount of saturated fat in veggie burgers is lower.
The food types used in this comparison are Veggie burgers or soyburgers, unprepared and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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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 MagnesiumMagnesium | +180% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more IronIron | +33.1% |
| Contains more CopperCopper | +138.1% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +83.9% |
| Contains more ManganeseManganese | +168.6% |
| Contains more SeleniumSelenium | +13.6% |
| Contains more CalciumCalcium | +25.7% |
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 B1Vitamin B1 | +672.9% |
| Contains more Vitamin B6Vitamin B6 | +49.3% |
| Contains more Vitamin B12Vitamin B12 | +813.6% |
| Contains more FolateFolate | +87.9% |
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin EVitamin E | +78.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more Vitamin B5Vitamin B5 | +92% |
| Contains more CholineCholine | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 2.651mg | 0.343mg | 192% |
| Vitamin B12 | 2.01µg | 0.22µg | 75% |
| Manganese | 0.951mg | 0.354mg | 26% |
| Folate | 124µg | 66µg | 15% |
| Fiber | 4.9g | 1.2g | 15% |
| Phosphorus | 206mg | 112mg | 13% |
| Copper | 0.2mg | 0.084mg | 13% |
| Protein | 15.7g | 10.52g | 10% |
| Saturated fat | 1.44g | 3.554g | 10% |
| Magnesium | 56mg | 20mg | 9% |
| Vitamin B6 | 0.303mg | 0.203mg | 8% |
| Iron | 2.41mg | 1.81mg | 8% |
| Cholesterol | 5mg | 27mg | 7% |
| Fats | 6.3g | 10.04g | 6% |
| Monounsaturated fat | 1.778g | 3.716g | 5% |
| Vitamin B5 | 0.289mg | 0.555mg | 5% |
| Selenium | 22.6µg | 19.9µg | 5% |
| Calcium | 136mg | 171mg | 4% |
| Starch | 5.78g | 15.67g | 4% |
| Vitamin B3 | 3.753mg | 4.323mg | 4% |
| Vitamin C | 4.5mg | 7.5mg | 3% |
| Choline | 19.4mg | 29.1mg | 2% |
| Fructose | 0.13g | 1.4g | 2% |
| Vitamin B2 | 0.244mg | 0.267mg | 2% |
| Calories | 177kcal | 213kcal | 2% |
| Vitamin A | 1µg | 22µg | 2% |
| Zinc | 1.26mg | 1.05mg | 2% |
| Potassium | 333mg | 282mg | 2% |
| Carbs | 14.27g | 20.43g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Polyunsaturated fat | 2.023g | 1.927g | 1% |
| Vitamin E | 0.23mg | 0.41mg | 1% |
| Net carbs | 9.37g | 19.23g | N/A |
| Sugar | 1.07g | 3.18g | N/A |
| Sodium | 569mg | 575mg | 0% |
| Vitamin K | 4.2µg | 4.5µg | 0% |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.162mg | 0.1mg | 0% |
| Threonine | 0.605mg | 0.331mg | 0% |
| Isoleucine | 0.78mg | 0.431mg | 0% |
| Leucine | 1.399mg | 0.752mg | 0% |
| Lysine | 1.004mg | 0.491mg | 0% |
| Methionine | 0.291mg | 0.21mg | 0% |
| Phenylalanine | 0.885mg | 0.431mg | 0% |
| Valine | 0.89mg | 0.501mg | 0% |
| Histidine | 0.465mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.081g | 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 | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +49.2% |
| Contains more FatsFats | +59.4% |
| Contains more CarbsCarbs | +43.2% |
~equal in
Water
~56.51g
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 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 | -59.5% |
| Contains more Mono. FatMonounsaturated fat | +109% |
~equal in
Polyunsaturated fat
~1.927g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +171.1% |
| Contains more GlucoseGlucose | +373.1% |
| Contains more FructoseFructose | +976.9% |
| Contains more LactoseLactose | +33.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
