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  6. Black gram vs. Submarine sandwich

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +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.
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 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 +∞%
~equal in Vitamin B2 ~0.267mg

All nutrients comparison - raw data values

Nutrient Black gram Submarine sandwich 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -96.8%
Contains more Mono. FatMonounsaturated fat +4271.8%
Contains more Poly. FatPolyunsaturated fat +79.9%

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.