SUBWAY vs BURGER KING
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
SUBWAY, meatball marinara sub on white bread (no toppings) is higher in more vitamins & minerals
Calories (kcal)
SUBWAY 219
BURGER KING 292
Protein (g)
SUBWAY 9.77
BURGER KING 18.2
Carbs (g)
SUBWAY 26.0
BURGER KING 20.5
Fat (g)
SUBWAY 8.45
BURGER KING 15.3
Fiber (g)
SUBWAY 2.10
BURGER KING 1.30
Quick answers
Which has more protein?
BURGER KING, Chicken Strips — 18.2g vs 9.77g per 100g.
Which has fewer calories?
SUBWAY, meatball marinara sub on white bread (no toppings) — 219 vs 292 kcal per 100g.
Which is more nutrient-dense?
SUBWAY, meatball marinara sub on white bread (no toppings) 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 | 219 kcal | 292 kcal | -25% |
| Macronutrients | |||
| Water | 53.6 g | 43.0 g | +25% |
| Protein | 9.77 g | 18.2 g | -46% |
| Total lipid (fat) | 8.45 g | 15.3 g | -45% |
| Carbohydrate, by difference | 26.0 g | 20.5 g | +27% |
| Fiber, total dietary | 2.10 g | 1.30 g | +62% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.12 g | 2.70 g | +16% |
| Fatty acids, total monounsaturated | 3.57 g | 4.20 g | -15% |
| Fatty acids, total trans | 0.421 g | 0.060 g | +602% |
| Cholesterol | 15.0 mg | 44.0 mg | -66% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 1.10 mg | -64% |
| Thiamin (Vitamin B1) | 0.250 mg | 0.090 mg | +178% |
| Riboflavin (Vitamin B2) | 0.253 mg | 0.137 mg | +85% |
| Niacin (Vitamin B3) | 3.55 mg | 7.96 mg | -55% |
| Pantothenic acid (Vitamin B5) | 0.425 mg | 1.10 mg | -61% |
| Vitamin B-6 — Pyridoxine | 0.132 mg | 0.402 mg | -67% |
| Biotin (Vitamin B7) | 79.0 ug | 9.00 ug | +778% |
| Vitamin B-12 — Cobalamin | 0.550 ug | 0.150 ug | +267% |
| Vitamin A, RAE | 15.0 ug | 3.00 ug | +400% |
| Carotene, beta | 175 ug | 2.00 ug | +8650% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.790 mg | 3.93 mg | -80% |
| Minerals | |||
| Calcium, Ca | 176 mg | 13.0 mg | +1254% |
| Iron, Fe | 2.32 mg | 0.620 mg | +274% |
| Magnesium, Mg | 29.0 mg | 27.0 mg | +7% |
| Phosphorus, P | 97.0 mg | 291 mg | -67% |
| Potassium, K | 275 mg | 315 mg | -13% |
| Sodium, Na | 437 mg | 859 mg | -49% |
| Zinc, Zn | 1.19 mg | 0.700 mg | +70% |
| Copper, Cu | 0.133 mg | 0.073 mg | +82% |
| Manganese, Mn | 0.426 mg | 0.278 mg | +53% |
| Selenium, Se | 13.8 ug | 16.1 ug | -14% |
| Other Nutrients | |||
| Energy | 917 kj | 1222 kj | -25% |
| Ash | 2.17 g | 3.05 g | -29% |
| Total Sugars | 4.98 g | 0 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 1.93 g | 0 g | |
| Fructose | 2.09 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.960 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 16.4 g | 20.6 g | -20% |
| Retinol | 0 ug | 2.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 292 IU | 11.0 IU | +2555% |
| Beta-cryptoxanthin (Provitamin A) | 3152 ug | 0 ug | |
| Lycopene | 95.0 ug | 83.0 ug | +14% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | 0.150 mg | -47% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.660 mg | 7.82 mg | -92% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | 0.720 mg | -67% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 0.200 mg | -80% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.310 mg | 0.230 mg | +35% |
| 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) | 0.006 g | 0.002 g | +200% |
| SFA 14:0 (Myristic acid) | 0.215 g | 0.034 g | +532% |
| SFA 15:0 (Pentadecanoic acid) | 0.035 g | 0.004 g | +775% |
| SFA 16:0 (Palmitic acid) | 1.77 g | 2.09 g | -15% |
| SFA 17:0 (Margaric acid) | 0.088 g | 0.012 g | +633% |
| SFA 18:0 (Stearic acid) | 0.980 g | 0.452 g | +117% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.055 g | -82% |
| 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) | 0.062 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.275 g | 0.051 g | +439% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.255 g | 0.051 g | +400% |
| MUFA 17:1 (Heptadecenoic acid) | 0.059 g | 0.006 g | +883% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.15 g | 4.07 g | -23% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.78 g | 4.06 g | -31% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.027 g | 0.067 g | -60% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0.002 g | -50% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | 0.002 g | -50% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0.002 g | -50% |
| Fatty acids, total polyunsaturated | 1.13 g | 7.37 g | -85% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.998 g | 6.98 g | -86% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.921 g | 6.93 g | -87% |
| PUFA 18:2 CLAs | 0.040 g | 0.011 g | +264% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.101 g | 0.317 g | -68% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.096 g | 0.296 g | -68% |
| 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) | 0.003 g | 0.007 g | -57% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.006 g | 0.007 g | -14% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | 0.007 g | -14% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.009 g | 0.040 g | -78% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | 0.011 g | -55% |
| 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 g | 0.002 g | -100% |
| Fatty acids, total trans-monoenoic | 0.384 g | 0.015 g | +2460% |
| TFA 16:1 t | 0.020 g | 0 g | |
| TFA 18:1 t | 0.364 g | 0.015 g | +2327% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.037 g | 0.044 g | -16% |
| Fatty acids, total trans-polyenoic | 0.038 g | 0.044 g | -14% |
| 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, meatball marinara sub on white bread (no toppings) nutrition facts BURGER KING, Chicken Strips nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, beta +8650% in SUBWAY, meatball marinara sub on white bread (no toppings) Calcium, Ca +1254% in SUBWAY, meatball marinara sub on white bread (no toppings) Biotin (Vitamin B7) +778% in SUBWAY, meatball marinara sub on white bread (no toppings) Vitamin A, RAE +400% in SUBWAY, meatball marinara sub on white bread (no toppings)
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