Black gram vs. Submarine sandwich — In-Depth Nutrition Comparison
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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
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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.
| Contains more MagnesiumMagnesium | +1235% |
| Contains more PotassiumPotassium | +248.6% |
| Contains more IronIron | +318.2% |
| Contains more CopperCopper | +1067.9% |
| Contains more ZincZinc | +219% |
| Contains more PhosphorusPhosphorus | +238.4% |
| Contains less SodiumSodium | -93.4% |
| Contains more ManganeseManganese | +331.4% |
| Contains more CalciumCalcium | +23.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B5Vitamin B5 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +38.4% |
| Contains more FolateFolate | +227.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.6% |
| Contains more Vitamin B3Vitamin B3 | +198.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +139.6% |
| Contains more CarbsCarbs | +188.7% |
| Contains more OtherOther | +34.4% |
| Contains more FatsFats | +512.2% |
| Contains more WaterWater | +423.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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 | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +4271.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.981mg | 0.084mg | 100% |
| Iron | 7.57mg | 1.81mg | 72% |
| Fiber | 18.3g | 1.2g | 68% |
| Magnesium | 267mg | 20mg | 59% |
| Manganese | 1.527mg | 0.354mg | 51% |
| Folate | 216µg | 66µg | 38% |
| Phosphorus | 379mg | 112mg | 38% |
| Protein | 25.21g | 10.52g | 29% |
| Sodium | 38mg | 575mg | 23% |
| Zinc | 3.35mg | 1.05mg | 21% |
| Potassium | 983mg | 282mg | 21% |
| Selenium | 8.2µg | 19.9µg | 21% |
| Vitamin B3 | 1.447mg | 4.323mg | 18% |
| Saturated fat | 0.114g | 3.554g | 16% |
| Carbs | 58.99g | 20.43g | 13% |
| Fats | 1.64g | 10.04g | 13% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Cholesterol | 0mg | 27mg | 9% |
| Monounsaturated fat | 0.085g | 3.716g | 9% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Vitamin B5 | 0.906mg | 0.555mg | 7% |
| Polyunsaturated fat | 1.071g | 1.927g | 6% |
| Calories | 341kcal | 213kcal | 6% |
| Vitamin B6 | 0.281mg | 0.203mg | 6% |
| Vitamin B1 | 0.273mg | 0.343mg | 6% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Calcium | 138mg | 171mg | 3% |
| Vitamin A | 1µg | 22µg | 2% |
| Fructose | 1.4g | 2% | |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin B2 | 0.254mg | 0.267mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 40.69g | 19.23g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0g | 0.119g | N/A |
| Tryptophan | 0.263mg | 0.1mg | 0% |
| Threonine | 0.875mg | 0.331mg | 0% |
| Isoleucine | 1.287mg | 0.431mg | 0% |
| Leucine | 2.089mg | 0.752mg | 0% |
| Lysine | 1.674mg | 0.491mg | 0% |
| Methionine | 0.367mg | 0.21mg | 0% |
| Phenylalanine | 1.473mg | 0.431mg | 0% |
| Valine | 1.416mg | 0.501mg | 0% |
| Histidine | 0.706mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
35%
Minerals Daily Need Coverage Score
143%
49%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 43)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $1.5)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 537mg)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 3.44g)
Which food is richer in minerals?
Black gram is relatively richer in minerals