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  6. Black turtle bean vs. Submarine sandwich

Black turtle bean vs. Submarine sandwich — In-Depth Nutrition Comparison

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Significant differences between black turtle bean and submarine sandwich

  • Black turtle bean has more copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, magnesium, and manganese; however, submarine sandwich is richer in selenium.
  • Black turtle bean covers your daily copper needs 102% more than submarine sandwich.
  • Submarine sandwich has 13 times less fiber than black turtle bean. Black turtle bean has 15.5g of fiber, while submarine sandwich has 1.2g.

Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +700%
Contains more PotassiumPotassium +431.9%
Contains more IronIron +380.7%
Contains more CopperCopper +1090.5%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +292.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +182.5%
Contains more SeleniumSelenium +521.9%
~equal in Calcium ~171mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +162.4%
Contains more Vitamin B5Vitamin B5 +62%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin KVitamin K +24.4%
Contains more FolateFolate +572.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +121.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Black turtle bean Submarine sandwich DV% diff.
Copper 1mg 0.084mg 102%
Folate 444µg 66µg 95%
Iron 8.7mg 1.81mg 86%
Fiber 15.5g 1.2g 57%
Phosphorus 440mg 112mg 47%
Vitamin B1 0.9mg 0.343mg 46%
Potassium 1500mg 282mg 36%
Magnesium 160mg 20mg 33%
Selenium 3.2µg 19.9µg 30%
Manganese 1mg 0.354mg 28%
Sodium 9mg 575mg 25%
Protein 21.25g 10.52g 21%
Saturated fat 0.232g 3.554g 15%
Vitamin B3 1.955mg 4.323mg 15%
Carbs 63.25g 20.43g 14%
Fats 0.9g 10.04g 14%
Polyunsaturated fat 0.387g 1.927g 10%
Zinc 2.2mg 1.05mg 10%
Monounsaturated fat 0.078g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 0mg 7.5mg 8%
Vitamin B5 0.899mg 0.555mg 7%
Calories 339kcal 213kcal 6%
Vitamin B6 0.286mg 0.203mg 6%
Vitamin B2 0.193mg 0.267mg 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Vitamin E 0.21mg 0.41mg 1%
Vitamin K 5.6µg 4.5µg 1%
Calcium 160mg 171mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 47.75g 19.23g N/A
Sugar 2.12g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.252mg 0.1mg 0%
Threonine 0.894mg 0.331mg 0%
Isoleucine 0.938mg 0.431mg 0%
Leucine 1.697mg 0.752mg 0%
Lysine 1.459mg 0.491mg 0%
Methionine 0.32mg 0.21mg 0%
Phenylalanine 1.149mg 0.431mg 0%
Valine 1.112mg 0.501mg 0%
Histidine 0.592mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +102%
Contains more CarbsCarbs +209.6%
Contains more OtherOther +44%
Contains more FatsFats +1015.6%
Contains more WaterWater +413.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -93.5%
Contains more Mono. FatMonounsaturated fat +4664.1%
Contains more Poly. FatPolyunsaturated fat +397.9%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.