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  6. Cranberry bean raw vs. Submarine sandwich

Cranberry bean raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and submarine sandwich

  • Submarine sandwich has less folate, fiber, copper, iron, phosphorus, vitamin B1, magnesium, potassium, and manganese than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 135% more than submarine sandwich.
  • Cranberry bean raw has 21 times more fiber than submarine sandwich. While cranberry bean raw has 24.7g of fiber, submarine sandwich has only 1.2g.
  • Cranberry bean raw has less sodium.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +680%
Contains more PotassiumPotassium +372.3%
Contains more IronIron +176.2%
Contains more CopperCopper +845.2%
Contains more ZincZinc +245.7%
Contains more PhosphorusPhosphorus +232.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +159.9%
Contains more CalciumCalcium +34.6%
Contains more SeleniumSelenium +56.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +117.8%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more FolateFolate +815.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Submarine sandwich DV% diff.
Folate 604µg 66µg 135%
Fiber 24.7g 1.2g 94%
Copper 0.794mg 0.084mg 79%
Iron 5mg 1.81mg 40%
Phosphorus 372mg 112mg 37%
Vitamin B1 0.747mg 0.343mg 34%
Magnesium 156mg 20mg 32%
Potassium 1332mg 282mg 31%
Protein 23.03g 10.52g 25%
Sodium 6mg 575mg 25%
Manganese 0.92mg 0.354mg 25%
Zinc 3.63mg 1.05mg 23%
Vitamin B3 1.455mg 4.323mg 18%
Saturated fat 0.316g 3.554g 15%
Fats 1.23g 10.04g 14%
Selenium 12.7µg 19.9µg 13%
Carbs 60.05g 20.43g 13%
Monounsaturated fat 0.106g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 0.527g 1.927g 9%
Vitamin C 0mg 7.5mg 8%
Vitamin B6 0.309mg 0.203mg 8%
Calories 335kcal 213kcal 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B2 0.213mg 0.267mg 4%
Calcium 127mg 171mg 4%
Vitamin B5 0.748mg 0.555mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 0µg 22µg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 35.35g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.273mg 0.1mg 0%
Threonine 0.969mg 0.331mg 0%
Isoleucine 1.017mg 0.431mg 0%
Leucine 1.838mg 0.752mg 0%
Lysine 1.58mg 0.491mg 0%
Methionine 0.346mg 0.21mg 0%
Phenylalanine 1.245mg 0.431mg 0%
Valine 1.205mg 0.501mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +118.9%
Contains more CarbsCarbs +193.9%
Contains more OtherOther +32%
Contains more FatsFats +716.3%
Contains more WaterWater +356.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -91.1%
Contains more Mono. FatMonounsaturated fat +3405.7%
Contains more Poly. FatPolyunsaturated fat +265.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.