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  6. Lupin Bean Raw vs. Submarine sandwich

Lupin Bean Raw vs. Submarine sandwich — In-Depth Nutrition Comparison

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Significant differences between lupin Bean Raw and submarine sandwich

  • The amount of copper, manganese, folate, fiber, phosphorus, magnesium, zinc, iron, and vitamin B1 in lupin Bean Raw is higher than in submarine sandwich.
  • Lupin Bean Raw covers your daily copper needs 104% more than submarine sandwich.
  • Submarine sandwich has 16 times less fiber than lupin Bean Raw. Lupin Bean Raw has 18.9g of fiber, while submarine sandwich has 1.2g.
  • Lupin Bean Raw contains less sodium.

Specific food types used in this comparison are Lupins, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Lupin Bean 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 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 +890%
Contains more PotassiumPotassium +259.2%
Contains more IronIron +140.9%
Contains more CopperCopper +1116.7%
Contains more ZincZinc +352.4%
Contains more PhosphorusPhosphorus +292.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +572.9%
Contains more SeleniumSelenium +142.7%
~equal in Calcium ~171mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 B1Vitamin B1 +86.6%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more FolateFolate +437.9%
Contains more Vitamin CVitamin C +56.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Submarine sandwich DV% diff.
Copper 1.022mg 0.084mg 104%
Manganese 2.382mg 0.354mg 88%
Folate 355µg 66µg 72%
Fiber 18.9g 1.2g 71%
Protein 36.17g 10.52g 51%
Phosphorus 440mg 112mg 47%
Magnesium 198mg 20mg 42%
Zinc 4.75mg 1.05mg 34%
Iron 4.36mg 1.81mg 32%
Vitamin B1 0.64mg 0.343mg 25%
Sodium 15mg 575mg 24%
Potassium 1013mg 282mg 22%
Selenium 8.2µg 19.9µg 21%
Vitamin B3 2.19mg 4.323mg 13%
Vitamin B6 0.357mg 0.203mg 12%
Saturated fat 1.156g 3.554g 11%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Calories 371kcal 213kcal 8%
Carbs 40.37g 20.43g 7%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B5 0.75mg 0.555mg 4%
Vitamin B2 0.22mg 0.267mg 4%
Vitamin K 4.5µg 4%
Polyunsaturated fat 2.439g 1.927g 3%
Vitamin C 4.8mg 7.5mg 3%
Vitamin E 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 0µg 22µg 2%
Vitamin D 0IU 7IU 1%
Calcium 176mg 171mg 1%
Monounsaturated fat 3.94g 3.716g 1%
Vitamin D 0µg 0.2µg 1%
Fats 9.74g 10.04g 0%
Net carbs 21.47g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.289mg 0.1mg 0%
Threonine 1.331mg 0.331mg 0%
Isoleucine 1.615mg 0.431mg 0%
Leucine 2.743mg 0.752mg 0%
Lysine 1.933mg 0.491mg 0%
Methionine 0.255mg 0.21mg 0%
Phenylalanine 1.435mg 0.431mg 0%
Valine 1.51mg 0.501mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 +243.8%
Contains more CarbsCarbs +97.6%
Contains more OtherOther +31.2%
Contains more WaterWater +441.3%
~equal in Fats ~10.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 -67.5%
Contains more Poly. FatPolyunsaturated fat +26.6%
~equal in Monounsaturated fat ~3.716g

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.