Beans vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between beans and submarine sandwich

Beans have more fiber and copper; however, submarine sandwich is higher in selenium, vitamin B3, iron, vitamin B1, vitamin B2, and calcium.
Submarine sandwich covers your daily need for selenium, 28% more than beans.
Beans have 5 times more fiber than submarine sandwich. While beans have 5.5g of fiber, submarine sandwich has only 1.2g.
Beans have less saturated fat.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

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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.

Beans

Submarine sandwich

Contains more MagnesiumMagnesium	+60%
Contains more CopperCopper	+145.2%
Contains more ZincZinc	+33.3%
Contains less SodiumSodium	-99.8%

Contains more CalciumCalcium	+242%
Contains more IronIron	+524.1%
Contains more SeleniumSelenium	+342.2%

~equal in Potassium ~282mg

~equal in Phosphorus ~112mg

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.

Beans

Submarine sandwich

Contains more Vitamin CVitamin C	+141.9%
Contains more Vitamin AVitamin A	+340%
Contains more Vitamin EVitamin E	+173.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+128.7%
Contains more Vitamin B2Vitamin B2	+345%
Contains more Vitamin B3Vitamin B3	+905.3%
Contains more Vitamin B6Vitamin B6	+56.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+462.5%
Contains more FolateFolate	+175%

~equal in Choline ~29.1mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4.5µg	19.9µg	28%
Sodium	1mg	575mg	25%
Vitamin B3	0.43mg	4.323mg	24%
Iron	0.29mg	1.81mg	19%
Fiber	5.5g	1.2g	17%
Vitamin B1	0.15mg	0.343mg	16%
Saturated fat	0.103g	3.554g	16%
Vitamin B2	0.06mg	0.267mg	16%
Fats	0.4g	10.04g	15%
Manganese		0.354mg	15%
Copper	0.206mg	0.084mg	14%
Polyunsaturated fat	0.172g	1.927g	12%
Calcium	50mg	171mg	12%
Protein	4.8g	10.52g	11%
Vitamin B5		0.555mg	11%
Folate	24µg	66µg	11%
Vitamin B12	0µg	0.22µg	9%
Cholesterol	0mg	27mg	9%
Monounsaturated fat	0.035g	3.716g	9%
Starch		15.67g	6%
Vitamin B6	0.13mg	0.203mg	6%
Calories	105kcal	213kcal	5%
Vitamin C	3.1mg	7.5mg	5%
Magnesium	32mg	20mg	3%
Zinc	1.4mg	1.05mg	3%
Vitamin K	0.8µg	4.5µg	3%
Vitamin E	0.15mg	0.41mg	2%
Vitamin A	5µg	22µg	2%
Fructose		1.4g	2%
Vitamin D	0µg	0.2µg	1%
Phosphorus	104mg	112mg	1%
Vitamin D	0IU	7IU	1%
Carbs	20.49g	20.43g	0%
Net carbs	14.99g	19.23g	N/A
Potassium	296mg	282mg	0%
Sugar	7.78g	3.18g	N/A
Trans fat	0g	0.119g	N/A
Choline	30.8mg	29.1mg	0%
Tryptophan		0.1mg	0%
Threonine		0.331mg	0%
Isoleucine		0.431mg	0%
Leucine		0.752mg	0%
Lysine		0.491mg	0%
Methionine		0.21mg	0%
Phenylalanine		0.431mg	0%
Valine		0.501mg	0%
Histidine		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