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

Chickpea raw vs. Submarine sandwich — In-Depth Nutrition Comparison

Compare

Significant differences between chickpea raw and submarine sandwich

  • Chickpea raw has more manganese, folate, copper, fiber, iron, vitamin B6, vitamin B5, and phosphorus; however, submarine sandwich is richer in selenium.
  • Chickpea raw covers your daily manganese needs 911% more than submarine sandwich.
  • Submarine sandwich has 10 times less fiber than chickpea raw. Chickpea raw has 12.2g of fiber, while submarine sandwich has 1.2g.
  • Chickpea raw contains less sodium.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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 +295%
Contains more PotassiumPotassium +154.6%
Contains more IronIron +138.1%
Contains more CopperCopper +681%
Contains more ZincZinc +162.9%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +5918.6%
Contains more CalciumCalcium +200%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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 +100%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B5Vitamin B5 +186.1%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +743.9%
Contains more CholineCholine +241.2%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +180.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chickpea raw Submarine sandwich DV% diff.
Manganese 21.306mg 0.354mg 911%
Folate 557µg 66µg 123%
Copper 0.656mg 0.084mg 64%
Fiber 12.2g 1.2g 44%
Selenium 0µg 19.9µg 36%
Iron 4.31mg 1.81mg 31%
Vitamin B6 0.535mg 0.203mg 26%
Sodium 24mg 575mg 24%
Vitamin B5 1.588mg 0.555mg 21%
Protein 20.47g 10.52g 20%
Phosphorus 252mg 112mg 20%
Vitamin B3 1.541mg 4.323mg 17%
Zinc 2.76mg 1.05mg 16%
Magnesium 79mg 20mg 14%
Carbs 62.95g 20.43g 14%
Potassium 718mg 282mg 13%
Choline 99.3mg 29.1mg 13%
Saturated fat 0.603g 3.554g 13%
Calcium 57mg 171mg 11%
Vitamin B1 0.477mg 0.343mg 11%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Calories 378kcal 213kcal 8%
Monounsaturated fat 1.377g 3.716g 6%
Starch 15.67g 6%
Fats 6.04g 10.04g 6%
Polyunsaturated fat 2.731g 1.927g 5%
Vitamin C 4mg 7.5mg 4%
Vitamin B2 0.212mg 0.267mg 4%
Vitamin K 9µg 4.5µg 4%
Vitamin E 0.82mg 0.41mg 3%
Vitamin A 3µg 22µg 2%
Fructose 1.4g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 50.75g 19.23g N/A
Sugar 10.7g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.2mg 0.1mg 0%
Threonine 0.766mg 0.331mg 0%
Isoleucine 0.882mg 0.431mg 0%
Leucine 1.465mg 0.752mg 0%
Lysine 1.377mg 0.491mg 0%
Methionine 0.27mg 0.21mg 0%
Phenylalanine 1.103mg 0.431mg 0%
Valine 0.865mg 0.501mg 0%
Histidine 0.566mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0g 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 +94.6%
Contains more CarbsCarbs +208.1%
Contains more OtherOther +14.4%
Contains more FatsFats +66.2%
Contains more WaterWater +635.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 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 -83%
Contains more Poly. FatPolyunsaturated fat +41.7%
Contains more Mono. FatMonounsaturated fat +169.9%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.