SUBWAY vs BURGER KING
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
BURGER KING, Cheeseburger is higher in more vitamins & minerals
Calories (kcal)
SUBWAY 155
BURGER KING 286
Protein (g)
SUBWAY 12.2
BURGER KING 14.6
Carbs (g)
SUBWAY 20.3
BURGER KING 23.7
Fat (g)
SUBWAY 2.73
BURGER KING 14.8
Fiber (g)
SUBWAY 0.700
BURGER KING 1.00
Quick answers
Which has more protein?
BURGER KING, Cheeseburger — 14.6g vs 12.2g per 100g.
Which has fewer calories?
SUBWAY, roast beef sub on white bread with lettuce and tomato — 155 vs 286 kcal per 100g.
Which is more nutrient-dense?
BURGER KING, Cheeseburger 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 | 155 kcal | 286 kcal | -46% |
| Macronutrients | |||
| Water | 63.1 g | 44.6 g | +41% |
| Protein | 12.2 g | 14.6 g | -16% |
| Total lipid (fat) | 2.73 g | 14.8 g | -82% |
| Carbohydrate, by difference | 20.3 g | 23.7 g | -14% |
| Fiber, total dietary | 0.700 g | 1.00 g | -30% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.972 g | 6.84 g | -86% |
| Fatty acids, total monounsaturated | 0.789 g | 5.70 g | -86% |
| Fatty acids, total trans | 0.052 g | — | |
| Cholesterol | 18.0 mg | 45.0 mg | -60% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.200 mg | -100% |
| Thiamin (Vitamin B1) | 0.230 mg | 0.303 mg | -24% |
| Riboflavin (Vitamin B2) | 0.257 mg | 0.240 mg | +7% |
| Niacin (Vitamin B3) | 4.18 mg | 3.40 mg | +23% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.230 mg | +80% |
| Vitamin B-6 — Pyridoxine | 0.275 mg | 0.090 mg | +206% |
| Biotin (Vitamin B7) | 67.0 ug | — | |
| Choline, total | 34.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0.440 ug | — | |
| Vitamin A, RAE | 6.00 ug | — | |
| Carotene, beta | 40.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.290 mg | 0.100 mg | +190% |
| Minerals | |||
| Calcium, Ca | 164 mg | 93.0 mg | +76% |
| Iron, Fe | 2.09 mg | 2.50 mg | -16% |
| Magnesium, Mg | 20.0 mg | 24.0 mg | -17% |
| Phosphorus, P | 118 mg | 143 mg | -17% |
| Potassium, K | 188 mg | 178 mg | +6% |
| Sodium, Na | 329 mg | 602 mg | -45% |
| Zinc, Zn | 1.50 mg | 2.40 mg | -38% |
| Copper, Cu | 0.081 mg | 0.110 mg | -26% |
| Manganese, Mn | 0.267 mg | 0.290 mg | -8% |
| Selenium, Se | 17.0 ug | 24.4 ug | -30% |
| Other Nutrients | |||
| Energy | 647 kj | 1198 kj | -46% |
| Ash | 1.68 g | 2.32 g | -28% |
| Total Sugars | 3.00 g | 4.49 g | -33% |
| Sucrose | 0 g | 1.69 g | -100% |
| Glucose | 1.07 g | 0 g | |
| Fructose | 1.40 g | 1.85 g | -24% |
| Lactose | 0 g | 0.070 g | -100% |
| Maltose | 0.530 g | 0.730 g | -27% |
| Galactose | 0 g | 0.150 g | -100% |
| Starch | 15.6 g | 18.6 g | -16% |
| Betaine | 19.7 mg | — | |
| Retinol | 3.00 ug | — | |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Vitamin A, IU | 77.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 213 ug | — | |
| Lycopene | 44.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.070 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.430 mg | 0.480 mg | -10% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.130 mg | 0.140 mg | -7% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.330 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 | — | 5.70 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0.700 ug | |
| SFA 4:0 (Butyric acid) | 0.007 g | 0.079 g | -91% |
| SFA 6:0 (Caproic acid) | 0.004 g | 0.049 g | -92% |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0.043 g | -93% |
| SFA 10:0 (Capric acid) | 0.010 g | 0.075 g | -87% |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.105 g | -90% |
| SFA 14:0 (Myristic acid) | 0.055 g | 0.684 g | -92% |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | 0.081 g | -89% |
| SFA 16:0 (Palmitic acid) | 0.517 g | 3.58 g | -86% |
| SFA 17:0 (Margaric acid) | 0.015 g | 0.139 g | -89% |
| SFA 18:0 (Stearic acid) | 0.328 g | 1.96 g | -83% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.028 g | -79% |
| SFA 22:0 (Behenic acid) | 0.006 g | 0.010 g | -40% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0.010 g | -70% |
| MUFA 14:1 (Myristoleic acid) | 0.010 g | 0.088 g | -89% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.049 g | 0.459 g | -89% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.045 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | 0.083 g | -88% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.708 g | 5.05 g | -86% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.669 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0.024 g | -63% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.718 g | 1.52 g | -53% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.617 g | 1.36 g | -55% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.603 g | 1.26 g | -52% |
| PUFA 18:2 CLAs | 0.006 g | — | |
| PUFA 18:2 i | — | 0.104 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | 0.123 g | -47% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.063 g | 0.123 g | -49% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 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) | 0.001 g | 0.005 g | -80% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.007 g | 0.011 g | -36% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.014 g | 0.020 g | -30% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.044 g | — | |
| TFA 16:1 t | 0.005 g | — | |
| TFA 18:1 t | 0.039 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.008 g | — | |
| Fatty acids, total trans-polyenoic | 0.008 g | — | |
| Tryptophan (EAA) | 0.143 g | 0.080 g | +79% |
| Threonine (EAA) | 0.420 g | 0.500 g | -16% |
| Isoleucine (EAA, BCAA) | 0.553 g | 0.560 g | -1% |
| Leucine (EAA, BCAA) | 0.953 g | 1.09 g | -13% |
| Lysine (EAA) | 0.697 g | 0.940 g | -26% |
| Methionine (EAA) | 0.266 g | 0.300 g | -11% |
| Cystine (conditionally essential) | — | 0.200 g | |
| Phenylalanine (EAA) | 0.522 g | 0.660 g | -21% |
| Tyrosine (conditionally essential) | 0.328 g | 0.430 g | -24% |
| Valine (EAA, BCAA) | 0.615 g | 0.650 g | -5% |
| Arginine (conditionally essential) | 0.645 g | 0.770 g | -16% |
| Histidine (EAA) | 0.379 g | 0.370 g | +2% |
| Alanine | 0.604 g | 0.620 g | -3% |
| Aspartic acid | 0.932 g | 0.970 g | -4% |
| Glutamic acid | 2.83 g | 3.12 g | -9% |
| Glycine (conditionally essential) | 0.502 g | 0.890 g | -44% |
| Proline (conditionally essential) | 1.12 g | 1.17 g | -5% |
| Serine | 0.492 g | 0.600 g | -18% |
| Hydroxyproline | 0.060 g | 0.160 g | -62% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
SUBWAY, roast beef sub on white bread with lettuce and tomato nutrition facts BURGER KING, Cheeseburger nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +206% in SUBWAY, roast beef sub on white bread with lettuce and tomato Vitamin E (alpha-tocopherol) +190% in SUBWAY, roast beef sub on white bread with lettuce and tomato Vitamin C, total ascorbic acid -100% in SUBWAY, roast beef sub on white bread with lettuce and tomato Pantothenic acid (Vitamin B5) +80% in SUBWAY, roast beef sub on white bread with lettuce and tomato
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