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  6. Yam vs. Submarine sandwich

Yam vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between yam and submarine sandwich

  • Yam has more potassium and fiber; however, submarine sandwich is higher in selenium, vitamin B3, vitamin B1, vitamin B2, iron, and calcium.
  • Submarine sandwich covers your daily selenium needs 35% more than yam.
  • Submarine sandwich contains 3 times less fiber than yam. Yam contains 4.1g of fiber, while submarine sandwich contains 1.2g.
  • Yam has less sodium.

Food varieties used in this article are Yam, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Yam 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 PotassiumPotassium +189.4%
Contains more CopperCopper +111.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +12.1%
Contains more CalciumCalcium +905.9%
Contains more IronIron +235.2%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +103.6%
Contains more SeleniumSelenium +2742.9%
~equal in Magnesium ~20mg

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.
Yam
Yam
2
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 +128%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +206.3%
Contains more Vitamin B2Vitamin B2 +734.4%
Contains more Vitamin B3Vitamin B3 +683.2%
Contains more Vitamin B5Vitamin B5 +76.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +95.7%
Contains more FolateFolate +187%
Contains more CholineCholine +76.4%

All nutrients comparison - raw data values

Nutrient Yam Submarine sandwich DV% diff.
Selenium 0.7µg 19.9µg 35%
Sodium 9mg 575mg 25%
Vitamin B3 0.552mg 4.323mg 24%
Vitamin B1 0.112mg 0.343mg 19%
Vitamin B2 0.032mg 0.267mg 18%
Protein 1.53g 10.52g 18%
Saturated fat 0.037g 3.554g 16%
Potassium 816mg 282mg 16%
Iron 0.54mg 1.81mg 16%
Fats 0.17g 10.04g 15%
Calcium 17mg 171mg 15%
Polyunsaturated fat 0.076g 1.927g 12%
Fiber 4.1g 1.2g 12%
Vitamin C 17.1mg 7.5mg 11%
Folate 23µg 66µg 11%
Copper 0.178mg 0.084mg 10%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.006g 3.716g 9%
Phosphorus 55mg 112mg 8%
Zinc 0.24mg 1.05mg 7%
Vitamin B6 0.293mg 0.203mg 7%
Starch 15.67g 6%
Vitamin B5 0.314mg 0.555mg 5%
Calories 118kcal 213kcal 5%
Manganese 0.397mg 0.354mg 2%
Fructose 1.4g 2%
Vitamin A 7µg 22µg 2%
Vitamin K 2.3µg 4.5µg 2%
Choline 16.5mg 29.1mg 2%
Carbs 27.88g 20.43g 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 23.78g 19.23g N/A
Magnesium 21mg 20mg 0%
Sugar 0.5g 3.18g N/A
Vitamin E 0.35mg 0.41mg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.012mg 0.1mg 0%
Threonine 0.054mg 0.331mg 0%
Isoleucine 0.052mg 0.431mg 0%
Leucine 0.096mg 0.752mg 0%
Lysine 0.059mg 0.491mg 0%
Methionine 0.021mg 0.21mg 0%
Phenylalanine 0.071mg 0.431mg 0%
Valine 0.062mg 0.501mg 0%
Histidine 0.034mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 CarbsCarbs +36.5%
Contains more WaterWater +23.2%
Contains more ProteinProtein +587.6%
Contains more FatsFats +5805.9%
Contains more OtherOther +204.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -99%
Contains more Mono. FatMonounsaturated fat +61833.3%
Contains more Poly. FatPolyunsaturated fat +2435.5%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.