Baked Vegetables vs Submarine Sandwich

Per 100 g, Baked Vegetables has 89 kcal and 3.7 g protein, while Submarine Sandwich has 217 kcal and 6.1 g protein.

Baked Vegetables

89
kcal per 100 g
3.7 g protein

Submarine Sandwich

217
kcal per 100 g
6.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Baked Vegetables Submarine Sandwich Difference
Calories Fewer calories for the same weight 89 kcal better 217 kcal 59%
Protein More protein helps with fullness and muscle 3.7 g 6.1 g better 39%
Carbs Lower carbs suits low-carb and diabetic diets 8.5 g better 13.6 g 38%
Fat Lower fat means lower calorie density 4.5 g better 15.3 g 71%
Fiber More fibre improves fullness and digestion 2.4 g better 1.3 g 46%
Sugar Less sugar means a gentler blood-sugar response 2.6 g 2.5 g about the same
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Baked Vegetables

Baked Vegetables is the lighter choice at 89 kcal per 100 g against 217 for Submarine Sandwich — about 59% fewer calories for the same weight on your plate. That does not make Submarine Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Submarine Sandwich

Submarine Sandwich is the stronger protein source, with 6.1 g per 100 g against 3.7 g for Baked Vegetables. To match that from Baked Vegetables you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Baked Vegetables is more efficient per calorie (4.2 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Baked Vegetables vs Submarine Sandwich — common questions

Submarine Sandwich has more calories — about 217 kcal per 100 g compared with 89 kcal for Baked Vegetables.

Submarine Sandwich has more protein — 6.1 g per 100 g against 3.7 g for Baked Vegetables.

Baked Vegetables is the lighter choice at 89 kcal per 100 g against 217 for Submarine Sandwich — about 59% fewer calories for the same weight on your plate. That does not make Submarine Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Submarine Sandwich is the stronger protein source, with 6.1 g per 100 g against 3.7 g for Baked Vegetables. To match that from Baked Vegetables you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Baked Vegetables is more efficient per calorie (4.2 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 306 kcal and 9.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Baked Vegetables has the edge, mainly on calorie density. Per 100 g, Baked Vegetables has 89 kcal and 3.7 g protein, while Submarine Sandwich has 217 kcal and 6.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Baked Vegetables nutrition & serving sizes
Full Submarine Sandwich nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.