White bread vs. Submarine sandwich — In-Depth Nutrition Comparison
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Summary of differences between white bread and submarine sandwich
- White bread has more iron, vitamin B1, folate, manganese, and fiber; however, submarine sandwich is higher in vitamin B12, vitamin B6, and vitamin C.
- White bread covers your daily need for iron, 23% more than submarine sandwich.
- White bread has 2 times more fiber than submarine sandwich. While white bread has 2.7g of fiber, submarine sandwich has only 1.2g.
- White bread has less saturated fat.
These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) 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 | +15% |
| Contains more IronIron | +99.4% |
| Contains more CopperCopper | +20.2% |
| Contains less SodiumSodium | -14.8% |
| Contains more ManganeseManganese | +51.4% |
| Contains more CalciumCalcium | +18.8% |
| Contains more PotassiumPotassium | +123.8% |
| Contains more ZincZinc | +41.9% |
| Contains more PhosphorusPhosphorus | +14.3% |
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 | +55.4% |
| Contains more FolateFolate | +68.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +86.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +133.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2150% |
| Contains more CholineCholine | +99.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.61mg | 1.81mg | 23% |
| Vitamin B1 | 0.533mg | 0.343mg | 16% |
| Saturated fat | 0.698g | 3.554g | 13% |
| Folate | 111µg | 66µg | 11% |
| Fats | 3.33g | 10.04g | 10% |
| Carbs | 49.42g | 20.43g | 10% |
| Vitamin B6 | 0.087mg | 0.203mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Starch | 37.17g | 15.67g | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Monounsaturated fat | 0.599g | 3.716g | 8% |
| Manganese | 0.536mg | 0.354mg | 8% |
| Fiber | 2.7g | 1.2g | 6% |
| Potassium | 126mg | 282mg | 5% |
| Vitamin K | 0.2µg | 4.5µg | 4% |
| Sodium | 490mg | 575mg | 4% |
| Selenium | 22µg | 19.9µg | 4% |
| Protein | 8.85g | 10.52g | 3% |
| Vitamin B3 | 4.78mg | 4.323mg | 3% |
| Choline | 14.6mg | 29.1mg | 3% |
| Calories | 266kcal | 213kcal | 3% |
| Zinc | 0.74mg | 1.05mg | 3% |
| Calcium | 144mg | 171mg | 3% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin B2 | 0.243mg | 0.267mg | 2% |
| Phosphorus | 98mg | 112mg | 2% |
| Polyunsaturated fat | 1.602g | 1.927g | 2% |
| Copper | 0.101mg | 0.084mg | 2% |
| Magnesium | 23mg | 20mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Fructose | 2.43g | 1.4g | 1% |
| Vitamin E | 0.22mg | 0.41mg | 1% |
| Net carbs | 46.72g | 19.23g | N/A |
| Sugar | 5.67g | 3.18g | N/A |
| Vitamin B5 | 0.536mg | 0.555mg | 0% |
| Trans fat | 0.027g | 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 | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.166g | 0.104g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.003g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.048g | N/A |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more CarbsCarbs | +141.9% |
| Contains more ProteinProtein | +18.9% |
| Contains more FatsFats | +201.5% |
| Contains more WaterWater | +55.2% |
| Contains more OtherOther | +26.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | -80.4% |
| Contains more Mono. FatMonounsaturated fat | +520.4% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 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 StarchStarch | +137.2% |
| Contains more GlucoseGlucose | +27.6% |
| Contains more FructoseFructose | +73.6% |
| Contains more MaltoseMaltose | +255.3% |
| Contains more LactoseLactose | +∞% |
~equal in
Sucrose
~0g
~equal in
Galactose
~0g
