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  6. Broad bean raw vs. Submarine sandwich

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

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What are the differences between broad bean raw and submarine sandwich?

  • Broad bean raw is higher in copper, vitamin K, fiber, folate, and manganese, yet submarine sandwich is higher in selenium, vitamin B1, and calcium.
  • Broad bean raw's daily need coverage for copper is 35% more.
  • Broad bean raw has 9 times more vitamin K than submarine sandwich. While broad bean raw has 40.9µg of vitamin K, submarine sandwich has only 4.5µg.
  • The amount of sodium in broad bean raw is lower.

We used Beans, fava, in pod, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +65%
Contains more PotassiumPotassium +17.7%
Contains more CopperCopper +378.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +86.7%
Contains more CalciumCalcium +362.2%
Contains more IronIron +16.8%
Contains more SeleniumSelenium +2387.5%
~equal in Zinc ~1.05mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 EVitamin E +182.9%
Contains more Vitamin KVitamin K +808.9%
Contains more FolateFolate +124.2%
Contains more Vitamin CVitamin C +102.7%
Contains more Vitamin AVitamin A +29.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +157.9%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.267mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Submarine sandwich DV% diff.
Copper 0.402mg 0.084mg 35%
Selenium 0.8µg 19.9µg 35%
Vitamin K 40.9µg 4.5µg 30%
Fiber 7.5g 1.2g 25%
Sodium 25mg 575mg 24%
Folate 148µg 66µg 21%
Vitamin B1 0.133mg 0.343mg 18%
Saturated fat 0.118g 3.554g 16%
Fats 0.73g 10.04g 14%
Manganese 0.661mg 0.354mg 13%
Vitamin B3 2.249mg 4.323mg 13%
Calcium 37mg 171mg 13%
Polyunsaturated fat 0.342g 1.927g 11%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.104g 3.716g 9%
Vitamin B6 0.104mg 0.203mg 8%
Vitamin B5 0.225mg 0.555mg 7%
Calories 88kcal 213kcal 6%
Starch 15.67g 6%
Vitamin E 1.16mg 0.41mg 5%
Choline 29.1mg 5%
Protein 7.92g 10.52g 5%
Vitamin C 3.7mg 7.5mg 4%
Iron 1.55mg 1.81mg 3%
Magnesium 33mg 20mg 3%
Phosphorus 129mg 112mg 2%
Vitamin B2 0.29mg 0.267mg 2%
Fructose 1.4g 2%
Potassium 332mg 282mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Carbs 17.63g 20.43g 1%
Vitamin A 17µg 22µg 1%
Net carbs 10.13g 19.23g N/A
Sugar 9.21g 3.18g N/A
Zinc 1mg 1.05mg 0%
Trans fat 0g 0.119g N/A
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 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +28.5%
Contains more ProteinProtein +32.8%
Contains more FatsFats +1275.3%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +123.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -96.7%
Contains more Mono. FatMonounsaturated fat +3473.1%
Contains more Poly. FatPolyunsaturated fat +463.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.