Sushi Roll vs Sub Sandwich: 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?
Sushi Roll is generally healthier
Sushi Roll comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (143 vs 260), less sugar (3g vs 5.7g), less sodium (480mg vs 670mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sushi Roll
143 kcal
More Protein
Sub Sandwich
12g
More Fiber
Sub Sandwich
2.4g
Less Sugar
Sushi Roll
3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sushi Roll | Sub Sandwich | Difference |
|---|---|---|---|
| Calories | 143kcal✓ | 260kcal | -117.0kcal |
| Protein | 5.8g | 12g✓ | -6.2g |
| Carbohydrates | 22g✓ | 38g | -16.0g |
| Fat | 3.5g✓ | 5.8g | -2.3g |
| Fiber | 0.8g | 2.4g✓ | -1.6g |
| Sugar | 3g✓ | 5.7g | -2.7g |
| Sodium | 480mg✓ | 670mg | -190.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sushi Roll
Sub Sandwich
Diet Compatibility
Sushi Roll
Sub Sandwich
When to Choose Sushi Roll
- ✓Lower in calories (143 vs 260)
- ✓Lower in carbs (22g vs 38g)
- ✓Less sugar (3g vs 5.7g)
- ✓Lower sodium (480mg vs 670mg)
Common Uses
When to Choose Sub Sandwich
- ✓Higher in protein (12g vs 5.8g)
- ✓More fiber (2.4g vs 0.8g)
Common Uses
Sushi Roll vs Sub Sandwich: Nutritional Analysis
Sub Sandwich is more calorie-dense at 260 calories per 100g compared to 143 for Sushi Roll, a difference of 117 calories. On the protein front, Sub Sandwich delivers more with 12g per 100g versus 5.8g, 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 Sushi Roll and Sub Sandwich tell different nutritional stories. Sushi Roll provides 22g of carbohydrates, 3.5g of fat, and 0.8g of fiber per 100g, while Sub Sandwich contains 38g carbs, 5.8g fat, and 2.4g fiber. The higher fiber content in Sub Sandwich supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sushi Roll contains 3g while Sub Sandwich has 5.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sushi Roll is the lower-calorie choice at 143 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: Sub Sandwich offers more fiber (2.4g/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, Sushi Roll or Sub Sandwich?
Sub Sandwich has more calories with 260 kcal per 100g, compared to Sushi Roll with 143 kcal. That's a difference of 117 calories per 100g serving.
Is Sushi Roll healthier than Sub Sandwich?
Based on our nutritional analysis, Sushi Roll is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Sushi Roll has 143 calories, 5.8g protein, and 0.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sushi Roll and Sub Sandwich?
Sub Sandwich has more protein with 12g per 100g, compared to Sushi Roll with 5.8g. Sub Sandwich provides 6.2g more protein per 100g serving.
Which is better for weight loss, Sushi Roll or Sub Sandwich?
For weight loss, Sushi Roll is the better choice with only 143 calories per 100g compared to 260 calories in Sub Sandwich. Sub Sandwich also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Sushi Roll or Sub Sandwich have fewer carbs?
Sushi Roll has fewer carbs with 22g per 100g, compared to Sub Sandwich with 38g. If you're following a low-carb diet, Sushi Roll is the better option with 16.0g 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.