Bean raw vs. Submarine sandwich — In-Depth Nutrition Comparison
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What are the main differences between bean raw and submarine sandwich?
- Submarine sandwich has less folate, copper, fiber, phosphorus, iron, magnesium, manganese, potassium, and vitamin B1 than bean raw.
- Bean raw's daily need coverage for folate is 115% higher.
- Bean raw has 13 times more fiber than submarine sandwich. Bean raw has 15.5g of fiber, while submarine sandwich has 1.2g.
- Bean raw contains less sodium.
We used Beans, pinto, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +780% |
| Contains more PotassiumPotassium | +394% |
| Contains more IronIron | +180.1% |
| Contains more CopperCopper | +963.1% |
| Contains more ZincZinc | +117.1% |
| Contains more PhosphorusPhosphorus | +267% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +224.3% |
| Contains more SeleniumSelenium | +40.2% |
| Contains more CalciumCalcium | +51.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +107.9% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B6Vitamin B6 | +133.5% |
| Contains more Vitamin KVitamin K | +24.4% |
| Contains more FolateFolate | +695.5% |
| Contains more CholineCholine | +127.5% |
| Contains more Vitamin CVitamin C | +19% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +95.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25.9% |
| Contains more Vitamin B3Vitamin B3 | +268.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +103.6% |
| Contains more CarbsCarbs | +206.2% |
| Contains more OtherOther | +38.8% |
| Contains more FatsFats | +716.3% |
| Contains more WaterWater | +398.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +1522.7% |
| Contains more Poly. FatPolyunsaturated fat | +373.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.67 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
| Contains more StarchStarch | +118.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +846.2% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 525µg | 66µg | 115% |
| Copper | 0.893mg | 0.084mg | 90% |
| Fiber | 15.5g | 1.2g | 57% |
| Phosphorus | 411mg | 112mg | 43% |
| Iron | 5.07mg | 1.81mg | 41% |
| Magnesium | 176mg | 20mg | 37% |
| Manganese | 1.148mg | 0.354mg | 35% |
| Potassium | 1393mg | 282mg | 33% |
| Vitamin B1 | 0.713mg | 0.343mg | 31% |
| Sodium | 12mg | 575mg | 24% |
| Protein | 21.42g | 10.52g | 22% |
| Vitamin B6 | 0.474mg | 0.203mg | 21% |
| Vitamin B3 | 1.174mg | 4.323mg | 20% |
| Saturated fat | 0.235g | 3.554g | 15% |
| Selenium | 27.9µg | 19.9µg | 15% |
| Carbs | 62.55g | 20.43g | 14% |
| Fats | 1.23g | 10.04g | 14% |
| Zinc | 2.28mg | 1.05mg | 11% |
| Polyunsaturated fat | 0.407g | 1.927g | 10% |
| Cholesterol | 0mg | 27mg | 9% |
| Monounsaturated fat | 0.229g | 3.716g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Starch | 34.17g | 15.67g | 8% |
| Choline | 66.2mg | 29.1mg | 7% |
| Calories | 347kcal | 213kcal | 7% |
| Calcium | 113mg | 171mg | 6% |
| Vitamin B5 | 0.785mg | 0.555mg | 5% |
| Vitamin B2 | 0.212mg | 0.267mg | 4% |
| Fructose | 0g | 1.4g | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Vitamin E | 0.21mg | 0.41mg | 1% |
| Vitamin K | 5.6µg | 4.5µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin C | 6.3mg | 7.5mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 47.05g | 19.23g | N/A |
| Sugar | 2.11g | 3.18g | N/A |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.237mg | 0.1mg | 0% |
| Threonine | 0.81mg | 0.331mg | 0% |
| Isoleucine | 0.871mg | 0.431mg | 0% |
| Leucine | 1.558mg | 0.752mg | 0% |
| Lysine | 1.356mg | 0.491mg | 0% |
| Methionine | 0.259mg | 0.21mg | 0% |
| Phenylalanine | 1.095mg | 0.431mg | 0% |
| Valine | 0.998mg | 0.501mg | 0% |
| Histidine | 0.556mg | 0.301mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
35%
Minerals Daily Need Coverage Score
131%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 33)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 3.319g)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.