Veggie burger vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Differences between Veggie burger and Submarine sandwich
- Submarine sandwich contains less Vitamin B1, Vitamin B12, Manganese, Fiber, Folate, Phosphorus, Copper, Magnesium, and Vitamin B6 than Veggie burger.
- Veggie burger's daily need coverage for Vitamin B1 is 192% higher.
- Submarine sandwich contains 9 times less Vitamin B12 than Veggie burger. Veggie burger contains 2.01µg of Vitamin B12, while Submarine sandwich contains 0.22µg.
- The amount of Saturated Fat in Veggie burger 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.
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.
| 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 | +962.5% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 177kcal | 213kcal |
|
| Protein | 15.7g | 10.52g |
|
| Fats | 6.3g | 10.04g |
|
| Vitamin C | 4.5mg | 7.5mg |
|
| Net carbs | 9.37g | 19.23g |
|
| Carbs | 14.27g | 20.43g |
|
| Cholesterol | 5mg | 27mg |
|
| Vitamin D | 0IU | 7IU |
|
| Magnesium | 56mg | 20mg |
|
| Calcium | 136mg | 171mg |
|
| Potassium | 333mg | 282mg |
|
| Iron | 2.41mg | 1.81mg |
|
| Sugar | 1.07g | 3.18g |
|
| Fiber | 4.9g | 1.2g |
|
| Copper | 0.2mg | 0.084mg |
|
| Zinc | 1.26mg | 1.05mg |
|
| Starch | 5.78g | 15.67g |
|
| Phosphorus | 206mg | 112mg |
|
| Sodium | 569mg | 575mg |
|
| Vitamin A | 16IU | 170IU |
|
| Vitamin A | 1µg | 22µg |
|
| Vitamin E | 0.23mg | 0.41mg |
|
| Vitamin D | 0µg | 0.2µg |
|
| Manganese | 0.951mg | 0.354mg |
|
| Selenium | 22.6µg | 19.9µg |
|
| Vitamin B1 | 2.651mg | 0.343mg |
|
| Vitamin B2 | 0.244mg | 0.267mg |
|
| Vitamin B3 | 3.753mg | 4.323mg |
|
| Vitamin B5 | 0.289mg | 0.555mg |
|
| Vitamin B6 | 0.303mg | 0.203mg |
|
| Vitamin B12 | 2.01µg | 0.22µg |
|
| Vitamin K | 4.2µg | 4.5µg |
|
| Folate | 124µg | 66µg |
|
| Trans Fat | 0.119g |
|
|
| Choline | 19.4mg | 29.1mg |
|
| Saturated Fat | 1.44g | 3.554g |
|
| Monounsaturated Fat | 1.778g | 3.716g |
|
| Polyunsaturated fat | 2.023g | 1.927g |
|
| Tryptophan | 0.162mg | 0.1mg |
|
| Threonine | 0.605mg | 0.331mg |
|
| Isoleucine | 0.78mg | 0.431mg |
|
| Leucine | 1.399mg | 0.752mg |
|
| Lysine | 1.004mg | 0.491mg |
|
| Methionine | 0.291mg | 0.21mg |
|
| Phenylalanine | 0.885mg | 0.431mg |
|
| Valine | 0.89mg | 0.501mg |
|
| Histidine | 0.465mg | 0.301mg |
|
| Fructose | 0.13g | 1.4g |
|
| Omega-3 - EPA | 0g | 0.001g |
|
| Omega-3 - DHA | 0g | 0.002g |
|
| Omega-3 - ALA | 0.081g | 0.104g |
|
| Omega-3 - DPA | 0g | 0.005g |
|
| Omega-3 - Eicosatrienoic acid | 0.004g |
|
|
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g |
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
|
|
| Omega-6 - Eicosadienoic acid | 0g | 0.048g |
|
| Omega-6 - Linoleic acid | 1.665g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
97%
36%
Minerals Daily Need Coverage Score
71%
49%
Comparison summary
Which food is lower in Cholesterol?
Veggie burger is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Veggie burger contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Veggie burger is lower in Saturated Fat (difference - 2.114g)
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)