SUBWAY vs ARBY'S
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
ARBY'S, roast beef sandwich, classic is higher in more vitamins & minerals
Calories (kcal)
SUBWAY 214
ARBY'S 242
Protein (g)
SUBWAY 10.5
ARBY'S 15.2
Carbs (g)
SUBWAY 20.4
ARBY'S 22.2
Fat (g)
SUBWAY 10.0
ARBY'S 10.3
Fiber (g)
SUBWAY 1.20
ARBY'S 1.30
Quick answers
Which has more protein?
ARBY'S, roast beef sandwich, classic — 15.2g vs 10.5g per 100g.
Which has fewer calories?
SUBWAY, cold cut sub on white bread with lettuce and tomato — 214 vs 242 kcal per 100g.
Which is more nutrient-dense?
ARBY'S, roast beef sandwich, classic 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 | ARBY'S | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 214 kcal | 242 kcal | -12% |
| Macronutrients | |||
| Water | 56.5 g | 49.9 g | +13% |
| Protein | 10.5 g | 15.2 g | -31% |
| Total lipid (fat) | 10.0 g | 10.3 g | -3% |
| Carbohydrate, by difference | 20.4 g | 22.2 g | -8% |
| Fiber, total dietary | 1.20 g | 1.30 g | -8% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.55 g | 3.40 g | +5% |
| Fatty acids, total monounsaturated | 3.72 g | 3.99 g | -7% |
| Fatty acids, total trans | 0.119 g | 0.389 g | -69% |
| Cholesterol | 27.0 mg | 30.0 mg | -10% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.50 mg | — | |
| Thiamin (Vitamin B1) | 0.343 mg | 0.217 mg | +58% |
| Riboflavin (Vitamin B2) | 0.267 mg | 0.287 mg | -7% |
| Niacin (Vitamin B3) | 4.32 mg | 4.34 mg | = |
| Pantothenic acid (Vitamin B5) | 0.555 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0.215 mg | -6% |
| Biotin (Vitamin B7) | 66.0 ug | 51.0 ug | +29% |
| Choline, total | 32.9 mg | 40.1 mg | -18% |
| Vitamin B-12 — Cobalamin | 0.220 ug | 0.960 ug | -77% |
| Vitamin A, RAE | 22.0 ug | — | |
| Carotene, beta | 61.0 ug | — | |
| Carotene, alpha | 2.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.410 mg | — | |
| Minerals | |||
| Calcium, Ca | 171 mg | 55.0 mg | +211% |
| Iron, Fe | 1.81 mg | 2.64 mg | -31% |
| Magnesium, Mg | 20.0 mg | 23.0 mg | -13% |
| Phosphorus, P | 112 mg | 200 mg | -44% |
| Potassium, K | 282 mg | 224 mg | +26% |
| Sodium, Na | 575 mg | 653 mg | -12% |
| Zinc, Zn | 1.05 mg | 2.27 mg | -54% |
| Copper, Cu | 0.084 mg | 0.109 mg | -23% |
| Manganese, Mn | 0.354 mg | 0.234 mg | +51% |
| Selenium, Se | 19.9 ug | 18.2 ug | +9% |
| Other Nutrients | |||
| Energy | 896 kj | 1014 kj | -12% |
| Ash | 2.50 g | 2.41 g | +4% |
| Total Sugars | 3.18 g | 3.84 g | -17% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 1.23 g | 1.34 g | -8% |
| Fructose | 1.40 g | 1.50 g | -7% |
| Lactose | 0.080 g | 0 g | |
| Maltose | 0.470 g | 1.00 g | -53% |
| Galactose | 0 g | 0 g | = |
| Starch | 15.7 g | 17.6 g | -11% |
| Betaine | 17.9 mg | 21.3 mg | -16% |
| Retinol | 16.0 ug | — | |
| Beta-carotene (Provitamin A) | 18.0 ug | — | |
| Vitamin A, IU | 170 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 275 ug | — | |
| Lycopene | 115 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.100 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.240 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| SFA 4:0 (Butyric acid) | 0.013 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.009 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.006 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.024 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.023 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.178 g | 0.200 g | -11% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0.032 g | -50% |
| SFA 16:0 (Palmitic acid) | 2.08 g | 1.95 g | +6% |
| SFA 17:0 (Margaric acid) | 0.041 g | 0.079 g | -48% |
| SFA 18:0 (Stearic acid) | 1.14 g | 1.11 g | +3% |
| SFA 20:0 (Arachidic acid) | 0.017 g | 0.015 g | +13% |
| SFA 22:0 (Behenic acid) | 0.008 g | 0.009 g | -11% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.004 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.017 g | 0.062 g | -73% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.191 g | 0.279 g | -32% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.183 g | 0.258 g | -29% |
| MUFA 17:1 (Heptadecenoic acid) | 0.026 g | 0.052 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.41 g | 3.56 g | -4% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.32 g | 3.23 g | +3% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.066 g | 0.034 g | +94% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.008 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.008 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.93 g | 1.76 g | +9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.70 g | 1.55 g | +9% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.66 g | 1.47 g | +14% |
| PUFA 18:2 CLAs | 0.014 g | 0.044 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.107 g | 0.159 g | -33% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.104 g | 0.152 g | -32% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | 0.007 g | -57% |
| 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) | 0.048 g | 0.002 g | +2300% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | 0.010 g | +70% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.004 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0.010 g | +30% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.036 g | 0.022 g | +64% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0.005 g | -80% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.013 g | 0.004 g | +225% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | 0.008 g | -38% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.101 g | 0.346 g | -71% |
| TFA 16:1 t | 0.008 g | 0.020 g | -60% |
| TFA 18:1 t | 0.093 g | 0.326 g | -71% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.018 g | 0.043 g | -58% |
| Fatty acids, total trans-polyenoic | 0.018 g | 0.043 g | -58% |
| Tryptophan (EAA) | 0.100 g | — | |
| Threonine (EAA) | 0.331 g | — | |
| Isoleucine (EAA, BCAA) | 0.431 g | — | |
| Leucine (EAA, BCAA) | 0.752 g | — | |
| Lysine (EAA) | 0.491 g | — | |
| Methionine (EAA) | 0.210 g | — | |
| Phenylalanine (EAA) | 0.431 g | — | |
| Tyrosine (conditionally essential) | 0.260 g | — | |
| Valine (EAA, BCAA) | 0.501 g | — | |
| Arginine (conditionally essential) | 0.501 g | — | |
| Histidine (EAA) | 0.301 g | — | |
| Alanine | 0.481 g | — | |
| Aspartic acid | 0.741 g | — | |
| Glutamic acid | 2.45 g | — | |
| Glycine (conditionally essential) | 0.451 g | — | |
| Proline (conditionally essential) | 1.02 g | — | |
| Serine | 0.411 g | — | |
| Hydroxyproline | 0.070 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, cold cut sub on white bread with lettuce and tomato nutrition facts ARBY'S, roast beef sandwich, classic nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +211% in SUBWAY, cold cut sub on white bread with lettuce and tomato Vitamin B-12 — Cobalamin -77% in SUBWAY, cold cut sub on white bread with lettuce and tomato Thiamin (Vitamin B1) +58% in SUBWAY, cold cut sub on white bread with lettuce and tomato Zinc, Zn -54% in SUBWAY, cold cut sub on white bread with lettuce and tomato
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