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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

Bean raw vs Submarine sandwich infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
11% 10% 20% 57% 3%
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
39% 40% 21%
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 7% 7% 2%
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.
Bean raw Submarine sandwich
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Submarine sandwich 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?

ok
ok
is better in case of low diet
Bean raw Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bean raw
35%
Submarine sandwich
Minerals Daily Need Coverage Score
131%
Bean raw
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 33)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 3.319g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.