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  6. Cocoa bean vs. Submarine sandwich

Cocoa bean vs. Submarine sandwich — In-Depth Nutrition Comparison

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Significant differences between cocoa bean and submarine sandwich

  • The amount of copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc in cocoa bean is higher than in submarine sandwich.
  • Cocoa bean covers your daily copper needs 391% more than submarine sandwich.
  • Submarine sandwich has 25 times less fiber than cocoa bean. Cocoa bean has 29.8g of fiber, while submarine sandwich has 1.2g.
  • Submarine sandwich contains less saturated fat.

Specific food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 +2280%
Contains more PotassiumPotassium +789.7%
Contains more IronIron +757.5%
Contains more CopperCopper +4194%
Contains more ZincZinc +506.7%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +955.6%
Contains more CalciumCalcium +54.1%
Contains more SeleniumSelenium +50.8%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 B2Vitamin B2 +72.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +118.5%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +106.3%
Contains more CholineCholine +155.3%

All nutrients comparison - raw data values

Nutrient Cocoa bean Submarine sandwich DV% diff.
Copper 3.607mg 0.084mg 391%
Iron 15.52mg 1.81mg 171%
Manganese 3.737mg 0.354mg 147%
Fiber 29.8g 1.2g 114%
Magnesium 476mg 20mg 109%
Phosphorus 728mg 112mg 88%
Potassium 2509mg 282mg 66%
Zinc 6.37mg 1.05mg 48%
Sodium 19mg 575mg 24%
Caffeine 78mg 0mg 20%
Vitamin B1 0.11mg 0.343mg 19%
Saturated fat 7.76g 3.554g 19%
Protein 18.1g 10.52g 15%
Vitamin B2 0.46mg 0.267mg 15%
Carbs 58.3g 20.43g 13%
Selenium 13.2µg 19.9µg 12%
Vitamin B3 2.4mg 4.323mg 12%
Polyunsaturated fat 0.42g 1.927g 10%
Cholesterol 0mg 27mg 9%
Folate 32µg 66µg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 0mg 7.5mg 8%
Vitamin B6 0.118mg 0.203mg 7%
Calcium 111mg 171mg 6%
Vitamin B5 0.254mg 0.555mg 6%
Starch 15.67g 6%
Fats 13.1g 10.04g 5%
Choline 11.4mg 29.1mg 3%
Vitamin E 0.1mg 0.41mg 2%
Vitamin A 0µg 22µg 2%
Monounsaturated fat 4.39g 3.716g 2%
Vitamin K 2.4µg 4.5µg 2%
Fructose 1.4g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Calories 220kcal 213kcal 0%
Net carbs 28.5g 19.23g N/A
Sugar 1.76g 3.18g N/A
Trans fat 0.119g N/A
Tryptophan 0.271mg 0.1mg 0%
Threonine 0.716mg 0.331mg 0%
Isoleucine 0.701mg 0.431mg 0%
Leucine 1.097mg 0.752mg 0%
Lysine 0.907mg 0.491mg 0%
Methionine 0.187mg 0.21mg 0%
Phenylalanine 0.869mg 0.431mg 0%
Valine 1.086mg 0.501mg 0%
Histidine 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 +72.1%
Contains more FatsFats +30.5%
Contains more CarbsCarbs +185.4%
Contains more OtherOther +212%
Contains more WaterWater +1993%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 more Mono. FatMonounsaturated fat +18.1%
Contains less Sat. FatSaturated fat -54.2%
Contains more Poly. FatPolyunsaturated fat +358.8%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.