Submarine sandwich nutrition, glycemic index, calories, net carbs & more
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Submarine sandwich
Calories
213
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
19.23 grams
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
6 inch sub (196 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.6 (acidic)
Calcium
Sodium
Vitamin B1
Vitamin C
Folic acid (B9)
Explanation: The given food contains more Calcium than 87% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Vitamin B1, Vitamin C, and Folic acid (B9).
Mineral coverage chart
Calcium:
171 mg of 1,000 mg
17%
Iron:
1.81 mg of 8 mg
23%
Magnesium:
20 mg of 420 mg
5%
Phosphorus:
112 mg of 700 mg
16%
Potassium:
282 mg of 3,400 mg
8%
Sodium:
575 mg of 2,300 mg
25%
Zinc:
1.05 mg of 11 mg
10%
Copper:
0.084 mg of 1 mg
9%
Manganese:
0.354 mg of 2 mg
15%
Selenium:
19.9 µg of 55 µg
36%
Choline:
29.1 mg of 550 mg
5%
Mineral chart - relative view
Calcium
171 mg
TOP 13%
Sodium
575 mg
TOP 17%
Potassium
282 mg
TOP 41%
Iron
1.81 mg
TOP 41%
Manganese
0.354 mg
TOP 42%
Selenium
19.9 µg
TOP 47%
Zinc
1.05 mg
TOP 52%
Copper
0.084 mg
TOP 60%
Magnesium
20 mg
TOP 61%
Phosphorus
112 mg
TOP 61%
Choline
29.1 mg
TOP 71%
Vitamin coverage chart
Vitamin A:
170 IU of 5,000 IU
3%
Vitamin E :
0.41 mg of 15 mg
3%
Vitamin D:
0.2 µg of 10 µg
2%
Vitamin C:
7.5 mg of 90 mg
8%
Vitamin B1:
0.343 mg of 1 mg
29%
Vitamin B2:
0.267 mg of 1 mg
21%
Vitamin B3:
4.323 mg of 16 mg
27%
Vitamin B5:
0.555 mg of 5 mg
11%
Vitamin B6:
0.203 mg of 1 mg
16%
Folate:
66 µg of 400 µg
17%
Vitamin B12:
0.22 µg of 2 µg
9%
Vitamin K:
4.5 µg of 120 µg
4%
Vitamin chart - relative view
Vitamin B1
0.343 mg
TOP 24%
Vitamin C
7.5 mg
TOP 27%
Folate
66 µg
TOP 30%
Vitamin B2
0.267 mg
TOP 31%
Vitamin A
170 IU
TOP 36%
Vitamin B3
4.323 mg
TOP 38%
Vitamin B6
0.203 mg
TOP 48%
Vitamin D
0.2 µg
TOP 53%
Vitamin B5
0.555 mg
TOP 55%
Vitamin K
4.5 µg
TOP 57%
Vitamin B12
0.22 µg
TOP 58%
Vitamin E
0.41 mg
TOP 61%
Macronutrients chart
Protein:
Daily Value: 21%
10.52 g of 50 g
21%
Fats:
Daily Value: 15%
10.04 g of 65 g
15%
Carbs:
Daily Value: 7%
20.43 g of 300 g
7%
Water:
Daily Value: 3%
56.51 g of 2,000 g
3%
Other:
2.5 g
Protein quality breakdown
Tryptophan:
100 mg of 280 mg
36%
Threonine:
331 mg of 1,050 mg
32%
Isoleucine:
431 mg of 1,400 mg
31%
Leucine:
752 mg of 2,730 mg
28%
Lysine:
491 mg of 2,100 mg
23%
Methionine:
210 mg of 1,050 mg
20%
Phenylalanine:
431 mg of 1,750 mg
25%
Valine:
501 mg of 1,820 mg
28%
Histidine:
301 mg of 700 mg
43%
Fat type information
Saturated Fat:
3.554 g
Monounsaturated Fat:
3.716 g
Polyunsaturated fat:
1.927 g
Carbohydrate type breakdown
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
Fiber content ratio for Submarine sandwich
Sugar:
3.18 g
Fiber:
1.2 g
Other:
16.05 g
All nutrients for Submarine sandwich per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 213kcal | 11% | 45% |
4.5 times more than Orange
|
| Protein | 10.52g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 10.04g | 15% | 34% |
3.3 times less than Cheese
|
| Vitamin C | 7.5mg | 8% | 27% |
7.1 times less than Lemon
|
| Net carbs | 19.23g | N/A | 33% |
2.8 times less than Chocolate
|
| Carbs | 20.43g | 7% | 34% |
1.4 times less than Rice
|
| Cholesterol | 27mg | 9% | 41% |
13.8 times less than Egg
|
| Vitamin D | 0.2µg | 2% | 53% |
11 times less than Egg
|
| Iron | 1.81mg | 23% | 41% |
1.4 times less than Beef
|
| Calcium | 171mg | 17% | 13% |
1.4 times more than Milk
|
| Potassium | 282mg | 8% | 41% |
1.9 times more than Cucumber
|
| Magnesium | 20mg | 5% | 61% |
7 times less than Almond
|
| Sugar | 3.18g | N/A | 54% |
2.8 times less than Coca-Cola
|
| Fiber | 1.2g | 5% | 47% |
2 times less than Orange
|
| Copper | 0.08mg | 9% | 60% |
1.7 times less than Shiitake
|
| Zinc | 1.05mg | 10% | 52% |
6 times less than Beef
|
| Starch | 15.67g | 6% | 92% |
Equal to Potato
|
| Phosphorus | 112mg | 16% | 61% |
1.6 times less than Chicken meat
|
| Sodium | 575mg | 25% | 17% |
1.2 times more than White Bread
|
| Vitamin A | 170IU | 3% | 36% |
98.3 times less than Carrot
|
| Vitamin A RAE | 22µg | 2% | 42% | |
| Vitamin E | 0.41mg | 3% | 61% |
3.6 times less than Kiwifruit
|
| Manganese | 0.35mg | 15% | 42% | |
| Selenium | 19.9µg | 36% | 47% | |
| Vitamin B1 | 0.34mg | 29% | 24% |
1.3 times more than Pea raw
|
| Vitamin B2 | 0.27mg | 21% | 31% |
2.1 times more than Avocado
|
| Vitamin B3 | 4.32mg | 27% | 38% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 0.56mg | 11% | 55% |
2 times less than Sunflower seed
|
| Vitamin B6 | 0.2mg | 16% | 48% |
1.7 times more than Oat
|
| Vitamin B12 | 0.22µg | 9% | 58% |
3.2 times less than Pork
|
| Vitamin K | 4.5µg | 4% | 57% |
22.6 times less than Broccoli
|
| Trans Fat | 0.12g | N/A | 61% |
125.1 times less than Margarine
|
| Folate | 66µg | 17% | 30% |
1.1 times more than Brussels sprout
|
| Saturated Fat | 3.55g | 18% | 33% |
1.7 times less than Beef
|
| Monounsaturated Fat | 3.72g | N/A | 39% |
2.6 times less than Avocado
|
| Polyunsaturated fat | 1.93g | N/A | 32% |
24.5 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 79% |
3.1 times less than Chicken meat
|
| Threonine | 0.33mg | 0% | 77% |
2.2 times less than Beef
|
| Isoleucine | 0.43mg | 0% | 76% |
2.1 times less than Salmon
|
| Leucine | 0.75mg | 0% | 77% |
3.2 times less than Tuna
|
| Lysine | 0.49mg | 0% | 77% |
1.1 times more than Tofu
|
| Methionine | 0.21mg | 0% | 75% |
2.2 times more than Quinoa
|
| Phenylalanine | 0.43mg | 0% | 78% |
1.5 times less than Egg
|
| Valine | 0.5mg | 0% | 76% |
4 times less than Soybean raw
|
| Histidine | 0.3mg | 0% | 74% |
2.5 times less than Turkey meat
|
| Fructose | 1.4g | 2% | 85% |
4.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 51% |
690 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 47% |
730 times less than Salmon
|
| Omega-3 - ALA | 0.1g | N/A | 85% |
87.9 times less than Canola oil
|
| Omega-3 - DPA | 0.01g | N/A | 49% |
34 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 90% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 89% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | 90% | |
| Omega-6 - Eicosadienoic acid | 0.05g | N/A | 73% | |
| Omega-6 - Linoleic acid | 1.67g | N/A | 85% |
7.4 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 213
% Daily Value*
15%
Total Fat
10g
18%
Saturated Fat 4g
9%
Cholesterol 27mg
25%
Sodium 575mg
7%
Total Carbohydrate
20g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
11g
Vitamin D
7mcg
1%
Calcium
171mg
17%
Iron
2mg
25%
Potassium
282mg
8%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Submarine sandwich nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.