Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Submarine sandwich

Black gram vs. Submarine sandwich — In-Depth Nutrition Comparison

Compare

What are the differences between Black gram and Submarine sandwich?

  • Black gram is higher in Copper, Iron, Fiber, Magnesium, Manganese, Phosphorus, Folate, and Zinc, yet Submarine sandwich is higher in Selenium.
  • Black gram's daily need coverage for Copper is 100% more.
  • Black gram has 15 times more Fiber than Submarine sandwich. While Black gram has 18.3g of Fiber, Submarine sandwich has only 1.2g.
  • The amount of Sodium in Black gram is lower.

We used Mungo beans, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Black gram 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.
Black gram
Black gram
8
:
2
Submarine sandwich
Submarine sandwich
Contains more Iron +318.2%
Contains more Magnesium +1235%
Contains more Phosphorus +238.4%
Contains more Potassium +248.6%
Contains less Sodium -93.4%
Contains more Zinc +219%
Contains more Copper +1067.9%
Contains more Manganese +331.4%
Contains more Calcium +23.9%
Contains more Selenium +142.7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Contains more Iron +318.2%
Contains more Magnesium +1235%
Contains more Phosphorus +238.4%
Contains more Potassium +248.6%
Contains less Sodium -93.4%
Contains more Zinc +219%
Contains more Copper +1067.9%
Contains more Manganese +331.4%
Contains more Calcium +23.9%
Contains more Selenium +142.7%

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.
Black gram
Black gram
3
:
9
Submarine sandwich
Submarine sandwich
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +38.4%
Contains more Folate +227.3%
Contains more Vitamin A +639.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B3 +198.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.267
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +38.4%
Contains more Folate +227.3%
Contains more Vitamin A +639.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B3 +198.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.267

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Submarine sandwich
Submarine sandwich
Contains more Protein +139.6%
Contains more Carbs +188.7%
Contains more Other +34.4%
Contains more Fats +512.2%
Contains more Water +423.2%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Submarine sandwich
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 Protein +139.6%
Contains more Carbs +188.7%
Contains more Other +34.4%
Contains more Fats +512.2%
Contains more Water +423.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Submarine sandwich
Submarine sandwich
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +4271.8%
Contains more Polyunsaturated fat +79.9%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +4271.8%
Contains more Polyunsaturated fat +79.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Submarine sandwich
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Submarine sandwich Opinion
Net carbs 40.69g 19.23g Black gram
Protein 25.21g 10.52g Black gram
Fats 1.64g 10.04g Submarine sandwich
Carbs 58.99g 20.43g Black gram
Calories 341kcal 213kcal Black gram
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g Black gram
Fiber 18.3g 1.2g Black gram
Calcium 138mg 171mg Submarine sandwich
Iron 7.57mg 1.81mg Black gram
Magnesium 267mg 20mg Black gram
Phosphorus 379mg 112mg Black gram
Potassium 983mg 282mg Black gram
Sodium 38mg 575mg Black gram
Zinc 3.35mg 1.05mg Black gram
Copper 0.981mg 0.084mg Black gram
Manganese 1.527mg 0.354mg Black gram
Selenium 8.2µg 19.9µg Submarine sandwich
Vitamin A 23IU 170IU Submarine sandwich
Vitamin A RAE 1µg 22µg Submarine sandwich
Vitamin E 0.41mg Submarine sandwich
Vitamin D 0IU 7IU Submarine sandwich
Vitamin D 0µg 0.2µg Submarine sandwich
Vitamin C 0mg 7.5mg Submarine sandwich
Vitamin B1 0.273mg 0.343mg Submarine sandwich
Vitamin B2 0.254mg 0.267mg Submarine sandwich
Vitamin B3 1.447mg 4.323mg Submarine sandwich
Vitamin B5 0.906mg 0.555mg Black gram
Vitamin B6 0.281mg 0.203mg Black gram
Folate 216µg 66µg Black gram
Vitamin B12 0µg 0.22µg Submarine sandwich
Vitamin K 4.5µg Submarine sandwich
Tryptophan 0.263mg 0.1mg Black gram
Threonine 0.875mg 0.331mg Black gram
Isoleucine 1.287mg 0.431mg Black gram
Leucine 2.089mg 0.752mg Black gram
Lysine 1.674mg 0.491mg Black gram
Methionine 0.367mg 0.21mg Black gram
Phenylalanine 1.473mg 0.431mg Black gram
Valine 1.416mg 0.501mg Black gram
Histidine 0.706mg 0.301mg Black gram
Cholesterol 0mg 27mg Black gram
Trans Fat 0g 0.119g Black gram
Saturated Fat 0.114g 3.554g Black gram
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Monounsaturated Fat 0.085g 3.716g Submarine sandwich
Polyunsaturated fat 1.071g 1.927g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Submarine sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
37%
Submarine sandwich
Minerals Daily Need Coverage Score
143%
Black gram
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 43)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $1.5)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 537mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.44g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.