Submarine sandwich vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on the differences between submarine sandwich and club sandwich
- Submarine sandwich has more vitamin B1, folate, and calcium; however, club sandwich is higher in protein, phosphorus, vitamin B12, selenium, vitamin B3, and vitamin B6.
- Club sandwich covers your daily protein needs 16% more than submarine sandwich.
- Club sandwich contains 2 times less folate than submarine sandwich. Submarine sandwich contains 66µg of folate, while club sandwich contains 31µg.
- Submarine sandwich has less cholesterol.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more IronIron | +32.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more ZincZinc | +27.6% |
| Contains more PhosphorusPhosphorus | +92% |
| Contains more SeleniumSelenium | +24.6% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +70.5% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +99.4% |
| Contains more Vitamin B2Vitamin B2 | +43.5% |
| Contains more FolateFolate | +112.9% |
| Contains more Vitamin AVitamin A | +59.1% |
| Contains more Vitamin EVitamin E | +48.8% |
| Contains more Vitamin B3Vitamin B3 | +29% |
| Contains more Vitamin B5Vitamin B5 | +48.8% |
| Contains more Vitamin B6Vitamin B6 | +45.8% |
| Contains more Vitamin B12Vitamin B12 | +113.6% |
| Contains more Vitamin KVitamin K | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 112mg | 215mg | 15% |
| Manganese | 0.354mg | 15% | |
| Vitamin B1 | 0.343mg | 0.172mg | 14% |
| Protein | 10.52g | 17.19g | 13% |
| Vitamin B12 | 0.22µg | 0.47µg | 10% |
| Omega-6 (Linoleic acid) | 1.665g | 10% | |
| Selenium | 19.9µg | 24.8µg | 9% |
| Folate | 66µg | 31µg | 9% |
| Calcium | 171mg | 95mg | 8% |
| Vitamin B3 | 4.323mg | 5.575mg | 8% |
| Vitamin B6 | 0.203mg | 0.296mg | 7% |
| Omega-3 (ALA) | 0.104g | 7% | |
| Cholesterol | 27mg | 46mg | 6% |
| Iron | 1.81mg | 1.37mg | 6% |
| Starch | 15.67g | 6% | |
| Vitamin B2 | 0.267mg | 0.186mg | 6% |
| Vitamin B5 | 0.555mg | 0.826mg | 5% |
| Vitamin K | 4.5µg | 8.7µg | 4% |
| Fats | 10.04g | 8.05g | 3% |
| Vitamin C | 7.5mg | 4.4mg | 3% |
| Magnesium | 20mg | 32mg | 3% |
| Zinc | 1.05mg | 1.34mg | 3% |
| Choline | 29.1mg | 47.8mg | 3% |
| Potassium | 282mg | 226mg | 2% |
| Sodium | 575mg | 630mg | 2% |
| Saturated fat | 3.554g | 3.109g | 2% |
| Monounsaturated fat | 3.716g | 2.949g | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0.2µg | 0.1µg | 1% |
| Copper | 0.084mg | 0.089mg | 1% |
| Vitamin A | 22µg | 35µg | 1% |
| Vitamin E | 0.41mg | 0.61mg | 1% |
| Calories | 213kcal | 220kcal | 0% |
| Protein per 100 calories | 4.9g | 7.8g | N/A |
| Calories per 10 g protein | 202kcal | 128kcal | N/A |
| Weight per 100 calories | 47g | 45g | N/A |
| Unsaturated / Saturated Fat ratio | 1.6 | 1.6 | N/A |
| Net carbs | 19.23g | 18.67g | N/A |
| Carbs | 20.43g | 19.87g | 0% |
| Vitamin D* | 7 IU | 5 IU | 0% |
| Sugar | 3.18g | 4.68g | N/A |
| Fiber | 1.2g | 1.2g | 0% |
| Trans fat | 0.119g | 0.071g | N/A |
| Polyunsaturated fat | 1.927g | 1.88g | 0% |
| 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 | 0.004g | N/A |
| Omega-3 (DHA) | 0.002g | 0.007g | N/A |
| Omega-3 (DPA) | 0.005g | 0.004g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.004g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.003g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.013g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +24.7% |
| Contains more ProteinProtein | +63.4% |
~equal in
Carbs
~19.87g
~equal in
Water
~52.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +26% |
| Contains less Sat. FatSaturated fat | -12.5% |
~equal in
Polyunsaturated fat
~1.88g
