Lunch Break Quiz: Subway vs. Quiznos

For this week’s Lunch Break we’ve pitted two of the biggest national sandwich chains against each other: Subway and Quiznos. 

Both behemoths offer their own perks, from Subway’s $5 foot-long specials to Quiznos’ three size options and toasted sandwiches. But how do the six-inch subs at Subway compare to the small-sized Quizno sandwiches health-wise? Test your knowledge by taking our Lunch Break quiz below.

Subway

Meatball Marinara

Meatballs and marinara sauce on six-inch Parmesan-oregano bread

Quiznos

Double Swiss Prime Rib

Prime rib, all-natural Swiss cheese, sautéed onions, and mayonnaise on a small roll

It only wins because it’s lower in calories and sodium. Consider adding some veggies and opting for the wheat bread.

Anything called “double” is usually a bad sign, and doubling your red meat intake is not a good idea. The 1,820 milligrams of sodium don’t help.

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Subway

Sweet Onion Chicken Teriyaki

Teriyaki-glazed chicken strips and sweet onion sauce on wheat bread

Quiznos

Chicken Mesquite

Chicken, bacon, cheddar, lettuce, tomatoes, onions, and ranch

A decent 370 calories, Subway’s teriyaki sandwich contains just 4 grams of fat and 26 grams of protein. Add veggies to up your nutrient intake.

It has 180 more calories than Subway’s chicken alternative and contains 27 grams of fat. Go for the honey-bourbon option instead.

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Subway

Turkey and Spinach With Avocado

Turkey, spinach, and creamy avocado on wheat bread

Quiznos

Turkey Lite

Turkey, lettuce, tomato, onions, cucumbers, and fat-free balsamic vinaigrette on artisan wheat bread

This only loses to Quiznos due to its higher calorie and fat count, although the avocado adds some healthy fats.

This is a winner—with 310 calories, it’s small enough that you could add a snack to your meal. It’s also got a good dose of protein and fiber to keep you full longer.

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Subway

Veggie Delite

Lettuce, tomatoes, green peppers, black olives, and onions on wheat.

Quiznos

Veggie Gaucamole

Guacamole, cheddar, mozzarella, choice of veggies, and red wine vinaigrette.

With just 230 calories and 280 milligrams of sodium, there’s nothing on this sandwich to make you feel guilty. Add some avocado if you need more sustenance.

There’s no need for two types of cheeses on this sandwich plus guacamole. It comes in at 450 calories and 25 grams of fat.

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Melissa Romero