SUBWAY vs BURGER KING
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato is higher in more vitamins & minerals
Calories (kcal)
SUBWAY 205
BURGER KING 292
Protein (g)
SUBWAY 10.1
BURGER KING 18.2
Carbs (g)
SUBWAY 26.7
BURGER KING 20.5
Fat (g)
SUBWAY 6.41
BURGER KING 15.3
Fiber (g)
SUBWAY 1.60
BURGER KING 1.30
Quick answers
Which has more protein?
BURGER KING, Chicken Strips — 18.2g vs 10.1g per 100g.
Which has fewer calories?
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato — 205 vs 292 kcal per 100g.
Which is more nutrient-dense?
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | SUBWAY | BURGER KING | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 205 kcal | 292 kcal | -30% |
| Macronutrients | |||
| Water | 55.0 g | 43.0 g | +28% |
| Protein | 10.1 g | 18.2 g | -45% |
| Total lipid (fat) | 6.41 g | 15.3 g | -58% |
| Carbohydrate, by difference | 26.7 g | 20.5 g | +30% |
| Fiber, total dietary | 1.60 g | 1.30 g | +23% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.92 g | 2.70 g | -29% |
| Fatty acids, total monounsaturated | 2.36 g | 4.20 g | -44% |
| Fatty acids, total trans | 0.031 g | 0.060 g | -48% |
| Cholesterol | 13.0 mg | 44.0 mg | -70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 1.10 mg | +18% |
| Thiamin (Vitamin B1) | 0.405 mg | 0.090 mg | +350% |
| Riboflavin (Vitamin B2) | 0.280 mg | 0.137 mg | +104% |
| Niacin (Vitamin B3) | 4.85 mg | 7.96 mg | -39% |
| Pantothenic acid (Vitamin B5) | 0.435 mg | 1.10 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.402 mg | -75% |
| Biotin (Vitamin B7) | 89.0 ug | 9.00 ug | +889% |
| Vitamin B-12 — Cobalamin | 0.180 ug | 0.150 ug | +20% |
| Vitamin A, RAE | 3.00 ug | 3.00 ug | = |
| Carotene, beta | 42.0 ug | 2.00 ug | +2000% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.290 mg | 3.93 mg | -93% |
| Minerals | |||
| Calcium, Ca | 210 mg | 13.0 mg | +1515% |
| Iron, Fe | 2.14 mg | 0.620 mg | +245% |
| Magnesium, Mg | 22.0 mg | 27.0 mg | -19% |
| Phosphorus, P | 101 mg | 291 mg | -65% |
| Potassium, K | 186 mg | 315 mg | -41% |
| Sodium, Na | 354 mg | 859 mg | -59% |
| Zinc, Zn | 0.960 mg | 0.700 mg | +37% |
| Copper, Cu | 0.101 mg | 0.073 mg | +38% |
| Manganese, Mn | 0.376 mg | 0.278 mg | +35% |
| Selenium, Se | 23.2 ug | 16.1 ug | +44% |
| Other Nutrients | |||
| Energy | 856 kj | 1222 kj | -30% |
| Ash | 1.83 g | 3.05 g | -40% |
| Total Sugars | 3.61 g | 0 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 1.10 g | 0 g | |
| Fructose | 1.69 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.820 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 20.1 g | 20.6 g | -2% |
| Retinol | 0 ug | 2.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 70.0 IU | 11.0 IU | +536% |
| Beta-cryptoxanthin (Provitamin A) | 195 ug | 0 ug | |
| Lycopene | 72.0 ug | 83.0 ug | -13% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.070 mg | 0.150 mg | -53% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.560 mg | 7.82 mg | -93% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.170 mg | 0.720 mg | -76% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.200 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.400 mg | 0.230 mg | +74% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.080 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 6.30 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 32.5 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.005 g | -100% |
| SFA 10:0 (Capric acid) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.002 g | +50% |
| SFA 14:0 (Myristic acid) | 0.060 g | 0.034 g | +76% |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | 0.004 g | = |
| SFA 16:0 (Palmitic acid) | 1.25 g | 2.09 g | -40% |
| SFA 17:0 (Margaric acid) | 0.014 g | 0.012 g | +17% |
| SFA 18:0 (Stearic acid) | 0.554 g | 0.452 g | +23% |
| SFA 20:0 (Arachidic acid) | 0.013 g | 0.055 g | -76% |
| SFA 22:0 (Behenic acid) | 0.007 g | 0.028 g | -75% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.023 g | -83% |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.120 g | 0.051 g | +135% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.120 g | 0.051 g | +135% |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | 0.006 g | +67% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.18 g | 4.07 g | -46% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.16 g | 4.06 g | -47% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.042 g | 0.067 g | -37% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0.002 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0.002 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0.002 g | -50% |
| Fatty acids, total polyunsaturated | 1.62 g | 7.37 g | -78% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.44 g | 6.98 g | -79% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.42 g | 6.93 g | -79% |
| PUFA 18:2 CLAs | 0.009 g | 0.011 g | -18% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.105 g | 0.317 g | -67% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.101 g | 0.296 g | -66% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | 0.021 g | -81% |
| PUFA 18:3i | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.027 g | 0.007 g | +286% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.011 g | 0.007 g | +57% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.003 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.007 g | 0.007 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.021 g | 0.040 g | -47% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | 0.011 g | -18% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.003 g | 0.003 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0.002 g | = |
| Fatty acids, total trans-monoenoic | 0.021 g | 0.015 g | +40% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.021 g | 0.015 g | +40% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.010 g | 0.044 g | -77% |
| Fatty acids, total trans-polyenoic | 0.010 g | 0.044 g | -77% |
| Tryptophan (EAA) | — | 0.210 g | |
| Threonine (EAA) | — | 0.760 g | |
| Isoleucine (EAA, BCAA) | — | 0.800 g | |
| Leucine (EAA, BCAA) | — | 1.47 g | |
| Lysine (EAA) | — | 1.53 g | |
| Methionine (EAA) | — | 0.490 g | |
| Cystine (conditionally essential) | — | 0.270 g | |
| Phenylalanine (EAA) | — | 1.36 g | |
| Tyrosine (conditionally essential) | — | 0.510 g | |
| Valine (EAA, BCAA) | — | 0.860 g | |
| Arginine (conditionally essential) | — | 1.15 g | |
| Histidine (EAA) | — | 0.620 g | |
| Alanine | — | 0.960 g | |
| Aspartic acid | — | 1.53 g | |
| Glutamic acid | — | 3.02 g | |
| Glycine (conditionally essential) | — | 0.800 g | |
| Proline (conditionally essential) | — | 1.51 g | |
| Serine | — | 0.750 g | |
| Hydroxyproline | — | 0.040 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato nutrition facts BURGER KING, Chicken Strips nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, beta +2000% in SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato Calcium, Ca +1515% in SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato Biotin (Vitamin B7) +889% in SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato Thiamin (Vitamin B1) +350% in SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.