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  6. Navy bean raw vs. Submarine sandwich

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

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Significant differences between navy bean raw and submarine sandwich

  • Navy bean raw has more copper, magnesium, folate, and vitamin C; however, submarine sandwich is richer in selenium, vitamin B3, calcium, and vitamin B12.
  • Submarine sandwich covers your daily selenium needs 35% more than navy bean raw.
  • Submarine sandwich has 5 times less magnesium than navy bean raw. Navy bean raw has 101mg of magnesium, while submarine sandwich has 20mg.
  • Navy bean raw contains less saturated fat.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +405%
Contains more CopperCopper +323.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +15.3%
Contains more CalciumCalcium +1040%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +12%
Contains more SeleniumSelenium +3216.7%
~equal in Potassium ~282mg
~equal in Iron ~1.81mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +150.7%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +254.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.203mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Submarine sandwich DV% diff.
Selenium 0.6µg 19.9µg 35%
Copper 0.356mg 0.084mg 30%
Sodium 13mg 575mg 24%
Vitamin B3 1.22mg 4.323mg 19%
Magnesium 101mg 20mg 19%
Folate 132µg 66µg 17%
Calcium 15mg 171mg 16%
Saturated fat 0.085g 3.554g 16%
Fats 0.7g 10.04g 14%
Vitamin C 18.8mg 7.5mg 13%
Polyunsaturated fat 0.407g 1.927g 10%
Vitamin B12 0µg 0.22µg 9%
Protein 6.15g 10.52g 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.052g 3.716g 9%
Calories 67kcal 213kcal 7%
Starch 15.67g 6%
Fiber 1.2g 5%
Vitamin B5 0.825mg 0.555mg 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Vitamin B1 0.39mg 0.343mg 4%
Vitamin B2 0.215mg 0.267mg 4%
Vitamin E 0.41mg 3%
Phosphorus 100mg 112mg 2%
Vitamin A 0µg 22µg 2%
Manganese 0.408mg 0.354mg 2%
Iron 1.93mg 1.81mg 2%
Carbs 13.05g 20.43g 2%
Fructose 1.4g 2%
Vitamin B6 0.191mg 0.203mg 1%
Vitamin D 0µg 0.2µg 1%
Zinc 0.89mg 1.05mg 1%
Potassium 307mg 282mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 13.05g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.064mg 0.1mg 0%
Threonine 0.258mg 0.331mg 0%
Isoleucine 0.273mg 0.431mg 0%
Leucine 0.442mg 0.752mg 0%
Lysine 0.35mg 0.491mg 0%
Methionine 0.064mg 0.21mg 0%
Phenylalanine 0.31mg 0.431mg 0%
Valine 0.316mg 0.501mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +40.1%
Contains more ProteinProtein +71.1%
Contains more FatsFats +1334.3%
Contains more CarbsCarbs +56.6%
Contains more OtherOther +163.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97.6%
Contains more Mono. FatMonounsaturated fat +7046.2%
Contains more Poly. FatPolyunsaturated fat +373.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.