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  6. Baked beans vs. Submarine sandwich

Baked beans vs. Submarine sandwich — In-Depth Nutrition Comparison

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How are baked beans and submarine sandwich different?

  • Baked beans are higher in fiber and copper; however, submarine sandwich is richer in selenium, vitamin B3, vitamin B1, vitamin B2, calcium, vitamin B12, and vitamin B6.
  • Daily need coverage for selenium for submarine sandwich is 26% higher.
  • Baked beans contain 5 times more fiber than submarine sandwich. While baked beans contain 5.5g of fiber, submarine sandwich contains only 1.2g.
  • Baked beans have less saturated fat.

Beans, baked, home prepared and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato are the varieties used in this article.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +115%
Contains more PotassiumPotassium +27%
Contains more CopperCopper +89.3%
Contains less SodiumSodium -26.6%
Contains more CalciumCalcium +180.3%
Contains more ZincZinc +43.8%
Contains more ManganeseManganese +38.8%
Contains more SeleniumSelenium +249.1%
~equal in Iron ~1.81mg
~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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +581.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more Vitamin B2Vitamin B2 +444.9%
Contains more Vitamin B3Vitamin B3 +959.6%
Contains more Vitamin B5Vitamin B5 +258.1%
Contains more Vitamin B6Vitamin B6 +125.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%

All nutrients comparison - raw data values

Nutrient Baked beans Submarine sandwich DV% diff.
Selenium 5.7µg 19.9µg 26%
Vitamin B3 0.408mg 4.323mg 24%
Vitamin B2 0.049mg 0.267mg 17%
Fiber 5.5g 1.2g 17%
Vitamin B1 0.136mg 0.343mg 17%
Calcium 61mg 171mg 11%
Protein 5.54g 10.52g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.09mg 0.203mg 9%
Polyunsaturated fat 0.74g 1.927g 8%
Copper 0.159mg 0.084mg 8%
Vitamin B5 0.155mg 0.555mg 8%
Fats 5.15g 10.04g 8%
Saturated fat 1.948g 3.554g 7%
Cholesterol 5mg 27mg 7%
Sodium 422mg 575mg 7%
Vitamin C 1.1mg 7.5mg 7%
Starch 15.67g 6%
Magnesium 43mg 20mg 5%
Choline 29.1mg 5%
Folate 48µg 66µg 5%
Monounsaturated fat 2.133g 3.716g 4%
Manganese 0.255mg 0.354mg 4%
Vitamin K 4.5µg 4%
Calories 155kcal 213kcal 3%
Zinc 0.73mg 1.05mg 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Iron 1.99mg 1.81mg 2%
Potassium 358mg 282mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Carbs 21.63g 20.43g 0%
Net carbs 16.13g 19.23g N/A
Sugar 3.18g N/A
Phosphorus 109mg 112mg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.067mg 0.1mg 0%
Threonine 0.228mg 0.331mg 0%
Isoleucine 0.242mg 0.431mg 0%
Leucine 0.428mg 0.752mg 0%
Lysine 0.379mg 0.491mg 0%
Methionine 0.086mg 0.21mg 0%
Phenylalanine 0.287mg 0.431mg 0%
Valine 0.282mg 0.501mg 0%
Histidine 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 WaterWater +15.3%
Contains more ProteinProtein +89.9%
Contains more FatsFats +95%
~equal in Carbs ~20.43g
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -45.2%
Contains more Mono. FatMonounsaturated fat +74.2%
Contains more Poly. FatPolyunsaturated fat +160.4%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.