Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato is a food at 213 calories per 100g. It provides useful amounts of Sodium and Selenium, contributing 38% and 36% of the Daily Value per 100g. This food is a moderate protein source. Our database tracks 73 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 73 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 56.5 | g | — | 2% |
| Calories SR | 213 | kcal | — | — |
| Energy (kJ) SR | 890 | kj | — | — |
| Protein SR | 10.5 | g | — | 19% |
| Total Fat SR | 10.0 | g | — | — |
| Carbohydrate SR | 20.4 | g | — | 16% |
| Fiber SR | 1.2 | g | — | 3% |
| Total Sugars SR | 3.2 | g | — | — |
| Ash SR | 2.5 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 171 | mg | — | 17% |
| Iron SR | 1.8 | mg | — | 23% |
| Magnesium SR | 20.0 | mg | — | 5% |
| Phosphorus SR | 112 | mg | — | 16% |
| Potassium SR | 282 | mg | — | 8% |
| Sodium SR | 575 | mg | — | 38% |
| Zinc SR | 1.1 | mg | — | 10% |
| Copper SR | 0.08 | mg | — | 9% |
| Manganese SR | 0.35 | mg | — | 15% |
| Selenium SR | 19.9 | µg | — | 36% |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 22.0 | µg | — | 2% |
| Vitamin A (IU) SR | 170 | IU | — | — |
| Retinol SR | 16.0 | µg | — | — |
| Beta-Carotene SR | 61.0 | µg | — | — |
| Alpha-Carotene SR | 2.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 18.0 | µg | — | — |
| Lycopene SR | 275 | µg | — | — |
| Lutein + Zeaxanthin SR | 115 | µg | — | — |
| Vitamin C SR | 7.5 | mg | — | 8% |
| Vitamin D SR | 0.20 | µg | — | 1% |
| Vitamin D (IU) SR | 7.0 | IU | — | — |
| Vitamin E SR | 0.41 | mg | — | 3% |
| Vitamin K1 SR | 4.5 | µg | — | 4% |
| Thiamin (B1) SR | 0.34 | mg | — | 29% |
| Riboflavin (B2) SR | 0.27 | mg | — | 20% |
| Niacin (B3) SR | 4.3 | mg | — | 27% |
| Pantothenic Acid (B5) SR | 0.56 | mg | — | 11% |
| Vitamin B6 SR | 0.20 | mg | — | 16% |
| Folate SR | 66.0 | µg | — | 16% |
| Folic Acid SR | 57.0 | µg | — | — |
| Folate (food) SR | 9.0 | µg | — | — |
| Folate (DFE) SR | 106 | µg | — | — |
| Vitamin B12 SR | 0.22 | µg | — | 9% |
| Choline SR | 29.1 | mg | — | 5% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 3.6 | g | — | — |
| Monounsaturated Fat SR | 3.7 | g | — | — |
| Polyunsaturated Fat SR | 1.9 | g | — | — |
| Trans Fat SR | 0.12 | g | — | — |
| Cholesterol SR | 27.0 | mg | — | — |
| Omega-3 ALA SR | 0.10 | g | — | 6% |
| Omega-3 EPA SR | 0.001 | g | — | — |
| Omega-3 DPA SR | 0.005 | g | — | — |
| Omega-3 DHA SR | 0.002 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.10 | g | — | — |
| Threonine SR | 0.33 | g | — | — |
| Isoleucine SR | 0.43 | g | — | — |
| Leucine SR | 0.75 | g | — | — |
| Lysine SR | 0.49 | g | — | — |
| Methionine SR | 0.21 | g | — | — |
| Phenylalanine SR | 0.43 | g | — | — |
| Tyrosine SR | 0.26 | g | — | — |
| Valine SR | 0.50 | g | — | — |
| Arginine SR | 0.50 | g | — | — |
| Histidine SR | 0.30 | g | — | — |
| Alanine SR | 0.48 | g | — | — |
| Aspartic Acid SR | 0.74 | g | — | — |
| Glutamic Acid SR | 2.5 | g | — | — |
| Glycine SR | 0.45 | g | — | — |
| Proline SR | 1.0 | g | — | — |
| Serine SR | 0.41 | g | — | — |
| Hydroxyproline SR | 0.07 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin B12 and folate are metabolically interdependent. B12 is needed to convert methyltetrahydrofolate back to tetrahydrofolate, enabling folate to participate in DNA synthesis.
Green et al., Nat Rev Dis Primers, 2017
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin C supports selenium's antioxidant function by maintaining the glutathione system in its reduced state.
Rayman, Lancet, 2012
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Met + Cys. Pair with grains, nuts, and seeds for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.10 | 9.5 |
| Threonine | 0.33 | 31.5 |
| Isoleucine | 0.43 | 41.0 |
| Leucine | 0.75 | 71.5 |
| Lysine | 0.49 | 46.7 |
| Methionine | 0.21 | 20.0 |
| Phenylalanine | 0.43 | 41.0 |
| Tyrosine | 0.26 | 24.7 |
| Valine | 0.50 | 47.6 |
| Arginine | 0.50 | 47.6 |
| Histidine | 0.30 | 28.6 |
| Alanine | 0.48 | 45.7 |
| Aspartic Acid | 0.74 | 70.4 |
| Glutamic Acid | 2.5 | 233.4 |
| Glycine | 0.45 | 42.9 |
| Proline | 1.0 | 97.1 |
| Serine | 0.41 | 39.1 |
| Hydroxyproline | 0.07 | 6.7 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Bread (estimated from category)” · ●●● low confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Wheat & Rye (Bread)” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Related Foods in Fast Foods
Frequently Asked Questions
How many calories are in Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato?
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato contains 213 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 10.5g of protein (20% of calories), 10.0g of fat (42%), and 20.4g of carbohydrates (38%). Fat is the primary energy source.
What is Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato most nutritious for?
The standout nutrient in Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato is Sodium, providing 575 mg per 100g (38% of the Daily Value). It is also a notable source of Selenium (36% DV). Our database tracks 73 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato high in protein?
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato provides 10.5g of protein per 100 grams — a moderate amount. Protein contributes 20% of its calories.
How much fiber is in Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato?
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato contains 1.2g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.
What is the glycemic index of Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato?
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato has a glycemic index of 75, which is classified as high (≥70). High-GI foods cause a rapid spike in blood sugar. Pairing with protein, fat, or fiber can help moderate the glycemic response. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato?
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato has a high insulin response (II: 100) (clinically measured) on the insulin index scale (white bread = 100). Foods with high insulin scores stimulate significant insulin release, which may be relevant for blood sugar management. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.