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Wheat gluten vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the main differences between wheat gluten and submarine sandwich?

  • Wheat gluten is richer in iron, selenium, and phosphorus, yet submarine sandwich is richer in vitamin B1, vitamin B3, vitamin B2, folate, and vitamin B6.
  • Wheat gluten's daily need coverage for iron is 42% higher.
  • Wheat gluten has 2 times more phosphorus than submarine sandwich. Wheat gluten has 260mg of phosphorus, while submarine sandwich has 112mg.
  • Wheat gluten contains less saturated fat.

We used Vital wheat gluten and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.

Infographic

Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 +25%
Contains more IronIron +187.3%
Contains more CopperCopper +116.7%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +99.5%
Contains more CalciumCalcium +20.4%
Contains more PotassiumPotassium +182%
Contains more ZincZinc +23.5%

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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +614.4%
Contains more FatsFats +442.7%
Contains more CarbsCarbs +48.2%
Contains more WaterWater +589.1%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 -92.3%
Contains more Mono. FatMonounsaturated fat +2282.1%
Contains more Poly. FatPolyunsaturated fat +137.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Submarine sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Submarine sandwich DV% diff.
Protein 75.16g 10.52g 129%
Iron 5.2mg 1.81mg 42%
Selenium 39.7µg 19.9µg 36%
Vitamin B1 0mg 0.343mg 29%
Vitamin B3 0mg 4.323mg 27%
Sodium 29mg 575mg 24%
Phosphorus 260mg 112mg 21%
Vitamin B2 0mg 0.267mg 21%
Folate 0µg 66µg 17%
Vitamin B6 0mg 0.203mg 16%
Manganese 0.354mg 15%
Saturated fat 0.272g 3.554g 15%
Fats 1.85g 10.04g 13%
Copper 0.182mg 0.084mg 11%
Vitamin B5 0mg 0.555mg 11%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.156g 3.716g 9%
Calories 370kcal 213kcal 8%
Vitamin C 0mg 7.5mg 8%
Polyunsaturated fat 0.81g 1.927g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Potassium 100mg 282mg 5%
Vitamin K 0µg 4.5µg 4%
Vitamin E 0mg 0.41mg 3%
Calcium 142mg 171mg 3%
Carbs 13.79g 20.43g 2%
Vitamin A 0µg 22µg 2%
Fructose 1.4g 2%
Fiber 0.6g 1.2g 2%
Zinc 0.85mg 1.05mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Magnesium 25mg 20mg 1%
Net carbs 13.19g 19.23g N/A
Sugar 0g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Wheat gluten
35%
Submarine sandwich
Minerals Daily Need Coverage Score
68%
Wheat gluten
49%
Submarine sandwich

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 546mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 3.282g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.