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  6. Adzuki bean vs. Submarine sandwich

Adzuki bean vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on differences between adzuki bean and submarine sandwich

  • Adzuki bean has more folate, copper, manganese, fiber, iron, phosphorus, zinc, potassium, and magnesium; however, submarine sandwich is higher in selenium.
  • Adzuki bean covers your daily folate needs 139% more than submarine sandwich.
  • Submarine sandwich contains 13 times less copper than adzuki bean. Adzuki bean contains 1.094mg of copper, while submarine sandwich contains 0.084mg.

Food varieties used in this article are Beans, adzuki, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +535%
Contains more PotassiumPotassium +344.7%
Contains more IronIron +175.1%
Contains more CopperCopper +1202.4%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +240.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +388.7%
Contains more CalciumCalcium +159.1%
Contains more SeleniumSelenium +541.9%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 +32.7%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more FolateFolate +842.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Adzuki bean Submarine sandwich DV% diff.
Folate 622µg 66µg 139%
Copper 1.094mg 0.084mg 112%
Manganese 1.73mg 0.354mg 60%
Fiber 12.7g 1.2g 46%
Iron 4.98mg 1.81mg 40%
Phosphorus 381mg 112mg 38%
Zinc 5.04mg 1.05mg 36%
Selenium 3.1µg 19.9µg 31%
Potassium 1254mg 282mg 29%
Sodium 5mg 575mg 25%
Magnesium 127mg 20mg 25%
Protein 19.87g 10.52g 19%
Vitamin B5 1.471mg 0.555mg 18%
Fats 0.53g 10.04g 15%
Saturated fat 0.191g 3.554g 15%
Carbs 62.9g 20.43g 14%
Polyunsaturated fat 0.113g 1.927g 12%
Vitamin B6 0.351mg 0.203mg 11%
Vitamin B3 2.63mg 4.323mg 11%
Calcium 66mg 171mg 11%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.05g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B1 0.455mg 0.343mg 9%
Vitamin C 0mg 7.5mg 8%
Calories 329kcal 213kcal 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B2 0.22mg 0.267mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 1µg 22µg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 50.2g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.191mg 0.1mg 0%
Threonine 0.674mg 0.331mg 0%
Isoleucine 0.791mg 0.431mg 0%
Leucine 1.668mg 0.752mg 0%
Lysine 1.497mg 0.491mg 0%
Methionine 0.21mg 0.21mg 0%
Phenylalanine 1.052mg 0.431mg 0%
Valine 1.023mg 0.501mg 0%
Histidine 0.524mg 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +88.9%
Contains more CarbsCarbs +207.9%
Contains more OtherOther +30.4%
Contains more FatsFats +1794.3%
Contains more WaterWater +320.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -94.6%
Contains more Mono. FatMonounsaturated fat +7332%
Contains more Poly. FatPolyunsaturated fat +1605.3%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.