Sub Sandwich vs Pizza: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pizza is generally healthier
Pizza comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (2.5g vs 2.4g), less sugar (3.8g vs 5.7g), less sodium (550mg vs 670mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sub Sandwich
260 kcal
More Protein
Sub Sandwich
12g
More Fiber
Pizza
2.5g
Less Sugar
Pizza
3.8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sub Sandwich | Pizza | Difference |
|---|---|---|---|
| Calories | 260kcal✓ | 285kcal | -25.0kcal |
| Protein | 12g✓ | 10g | +2.0g |
| Carbohydrates | 38g | 36g✓ | +2.0g |
| Fat | 5.8g✓ | 11g | -5.2g |
| Fiber | 2.4g | 2.5g✓ | -0.1g |
| Sugar | 5.7g | 3.8g✓ | +1.9g |
| Sodium | 670mg | 550mg✓ | +120.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sub Sandwich
Pizza
Diet Compatibility
Sub Sandwich
Pizza
When to Choose Sub Sandwich
- ✓Lower in calories (260 vs 285)
- ✓Higher in protein (12g vs 10g)
Common Uses
When to Choose Pizza
- ✓More fiber (2.5g vs 2.4g)
- ✓Lower in carbs (36g vs 38g)
- ✓Less sugar (3.8g vs 5.7g)
- ✓Lower sodium (550mg vs 670mg)
Common Uses
Sub Sandwich vs Pizza: Nutritional Analysis
Pizza is more calorie-dense at 285 calories per 100g compared to 260 for Sub Sandwich, a difference of 25 calories. On the protein front, Sub Sandwich delivers more with 12g per 100g versus 10g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Sub Sandwich and Pizza tell different nutritional stories. Sub Sandwich provides 38g of carbohydrates, 5.8g of fat, and 2.4g of fiber per 100g, while Pizza contains 36g carbs, 11g fat, and 2.5g fiber. The higher fiber content in Pizza supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sub Sandwich contains 5.7g while Pizza has 3.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sub Sandwich is the lower-calorie choice at 260 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Sub Sandwich provides more protein (12g/100g), supporting muscle repair and growth.
- For sustained energy: Pizza offers more fiber (2.5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Sub Sandwich or Pizza?
Pizza has more calories with 285 kcal per 100g, compared to Sub Sandwich with 260 kcal. That's a difference of 25 calories per 100g serving.
Is Sub Sandwich healthier than Pizza?
Based on our nutritional analysis, Pizza is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pizza has 285 calories, 10g protein, and 2.5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sub Sandwich and Pizza?
Sub Sandwich has more protein with 12g per 100g, compared to Pizza with 10g. Sub Sandwich provides 2.0g more protein per 100g serving.
Which is better for weight loss, Sub Sandwich or Pizza?
For weight loss, Sub Sandwich is the better choice with only 260 calories per 100g compared to 285 calories in Pizza. Pizza also offers 2.5g of fiber per 100g, which helps you feel fuller longer.
Does Sub Sandwich or Pizza have fewer carbs?
Pizza has fewer carbs with 36g per 100g, compared to Sub Sandwich with 38g. If you're following a low-carb diet, Pizza is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.