SUBWAY vs BURGER KING
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
SUBWAY, cold cut sub on white bread with lettuce and tomato is higher in more vitamins & minerals
Calories (kcal)
SUBWAY 214
BURGER KING 283
Protein (g)
SUBWAY 10.5
BURGER KING 10.4
Carbs (g)
SUBWAY 20.4
BURGER KING 24.8
Fat (g)
SUBWAY 10.0
BURGER KING 15.8
Fiber (g)
SUBWAY 1.20
BURGER KING 0.700
Quick answers
Which has more protein?
SUBWAY, cold cut sub on white bread with lettuce and tomato — 10.5g vs 10.4g per 100g.
Which has fewer calories?
SUBWAY, cold cut sub on white bread with lettuce and tomato — 214 vs 283 kcal per 100g.
Which is more nutrient-dense?
SUBWAY, cold cut sub on white bread with 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 | 214 kcal | 283 kcal | -24% |
| Macronutrients | |||
| Water | 56.5 g | 46.4 g | +22% |
| Protein | 10.5 g | 10.4 g | +2% |
| Total lipid (fat) | 10.0 g | 15.8 g | -36% |
| Carbohydrate, by difference | 20.4 g | 24.8 g | -18% |
| Fiber, total dietary | 1.20 g | 0.700 g | +71% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.55 g | 4.77 g | -25% |
| Fatty acids, total monounsaturated | 3.72 g | 6.67 g | -44% |
| Fatty acids, total trans | 0.119 g | — | |
| Cholesterol | 27.0 mg | 139 mg | -81% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.343 mg | 0.243 mg | +41% |
| Riboflavin (Vitamin B2) | 0.267 mg | 0.426 mg | -37% |
| Niacin (Vitamin B3) | 4.32 mg | 2.05 mg | +111% |
| Pantothenic acid (Vitamin B5) | 0.555 mg | 0.828 mg | -33% |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0.117 mg | +74% |
| Biotin (Vitamin B7) | 66.0 ug | — | |
| Choline, total | 32.9 mg | — | |
| Vitamin B-12 — Cobalamin | 0.220 ug | 0.530 ug | -58% |
| Vitamin A, RAE | 22.0 ug | — | |
| Carotene, beta | 61.0 ug | — | |
| Carotene, alpha | 2.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.410 mg | 1.11 mg | -63% |
| Minerals | |||
| Calcium, Ca | 171 mg | 231 mg | -26% |
| Iron, Fe | 1.81 mg | 1.90 mg | -5% |
| Magnesium, Mg | 20.0 mg | 17.0 mg | +18% |
| Phosphorus, P | 112 mg | 249 mg | -55% |
| Potassium, K | 282 mg | 168 mg | +68% |
| Sodium, Na | 575 mg | 650 mg | -12% |
| Zinc, Zn | 1.05 mg | 1.04 mg | +1% |
| Copper, Cu | 0.084 mg | 0.074 mg | +14% |
| Manganese, Mn | 0.354 mg | 0.227 mg | +56% |
| Selenium, Se | 19.9 ug | 22.2 ug | -10% |
| Other Nutrients | |||
| Energy | 896 kj | 1182 kj | -24% |
| Ash | 2.50 g | 2.68 g | -7% |
| Total Sugars | 3.18 g | 4.03 g | -21% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 1.23 g | 0.640 g | +92% |
| Fructose | 1.40 g | 0.890 g | +57% |
| Lactose | 0.080 g | 1.71 g | -95% |
| Maltose | 0.470 g | 0.800 g | -41% |
| Galactose | 0 g | 0 g | = |
| Starch | 15.7 g | 17.6 g | -11% |
| Betaine | 17.9 mg | — | |
| 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 | 0.060 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | 4.74 mg | -92% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.100 mg | 1.83 mg | -95% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.240 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 9.50 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 8.00 ug | |
| SFA 4:0 (Butyric acid) | 0.013 g | — | |
| SFA 6:0 (Caproic acid) | 0.009 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | 0.175 g | -97% |
| SFA 10:0 (Capric acid) | 0.024 g | 0.150 g | -84% |
| SFA 12:0 (Lauric acid) | 0.023 g | 0.097 g | -76% |
| SFA 14:0 (Myristic acid) | 0.178 g | 0.347 g | -49% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0.038 g | -58% |
| SFA 16:0 (Palmitic acid) | 2.08 g | 2.72 g | -24% |
| SFA 17:0 (Margaric acid) | 0.041 g | 0.033 g | +24% |
| SFA 18:0 (Stearic acid) | 1.14 g | 1.15 g | -1% |
| SFA 20:0 (Arachidic acid) | 0.017 g | 0.029 g | -41% |
| SFA 22:0 (Behenic acid) | 0.008 g | 0.025 g | -68% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.017 g | 0.028 g | -39% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.191 g | 0.162 g | +18% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.183 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.026 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.41 g | 6.44 g | -47% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.32 g | — | |
| 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 | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.008 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.93 g | 2.93 g | -34% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.70 g | 2.60 g | -35% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.66 g | — | |
| PUFA 18:2 CLAs | 0.014 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.107 g | 0.269 g | -60% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.104 g | 0.269 g | -61% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | 0 g | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.048 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.004 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.036 g | 0.060 g | -40% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.013 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | — | |
| Fatty acids, total trans-monoenoic | 0.101 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.093 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.018 g | — | |
| Fatty acids, total trans-polyenoic | 0.018 g | — | |
| Tryptophan (EAA) | 0.100 g | 0.100 g | = |
| Threonine (EAA) | 0.331 g | 0.360 g | -8% |
| Isoleucine (EAA, BCAA) | 0.431 g | 0.486 g | -11% |
| Leucine (EAA, BCAA) | 0.752 g | 0.865 g | -13% |
| Lysine (EAA) | 0.491 g | 0.548 g | -10% |
| Methionine (EAA) | 0.210 g | 0.231 g | -9% |
| Cystine (conditionally essential) | — | 0.197 g | |
| Phenylalanine (EAA) | 0.431 g | 0.528 g | -18% |
| Tyrosine (conditionally essential) | 0.260 g | 0.394 g | -34% |
| Valine (EAA, BCAA) | 0.501 g | 0.606 g | -17% |
| Arginine (conditionally essential) | 0.501 g | 0.484 g | +4% |
| Histidine (EAA) | 0.301 g | 0.263 g | +14% |
| Alanine | 0.481 g | 0.451 g | +7% |
| Aspartic acid | 0.741 g | 0.771 g | -4% |
| Glutamic acid | 2.45 g | 2.57 g | -4% |
| Glycine (conditionally essential) | 0.451 g | 0.336 g | +34% |
| Proline (conditionally essential) | 1.02 g | 0.883 g | +16% |
| Serine | 0.411 g | 0.648 g | -37% |
| 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 BURGER KING, CROISSAN'WICH with Egg and Cheese nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +111% in SUBWAY, cold cut sub on white bread with lettuce and tomato Vitamin B-6 — Pyridoxine +74% in SUBWAY, cold cut sub on white bread with lettuce and tomato Fiber, total dietary +71% in SUBWAY, cold cut sub on white bread with lettuce and tomato Potassium, K +68% in SUBWAY, cold cut sub on white bread with lettuce and tomato
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