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  6. Mung bean vs. Submarine sandwich

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

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The main differences between mung beans and submarine sandwich

  • Submarine sandwich contains less folate, copper, iron, fiber, magnesium, phosphorus, manganese, potassium, and vitamin B5 than mung beans.
  • Daily need coverage for folate for mung beans is 140% higher.
  • Submarine sandwich has 14 times less fiber than mung beans. Mung beans have 16.3g of fiber, while submarine sandwich has 1.2g.
  • Mung beans are lower in sodium.

Food types used in this article are Mung beans, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Mung 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 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 +845%
Contains more PotassiumPotassium +341.8%
Contains more IronIron +272.4%
Contains more CopperCopper +1020.2%
Contains more ZincZinc +155.2%
Contains more PhosphorusPhosphorus +227.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +192.4%
Contains more CalciumCalcium +29.5%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 +24.4%
Contains more Vitamin B1Vitamin B1 +81%
Contains more Vitamin B5Vitamin B5 +244.1%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +847%
Contains more CholineCholine +236.4%
Contains more Vitamin CVitamin C +56.3%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +92%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Mung bean Submarine sandwich DV% diff.
Folate 625µg 66µg 140%
Copper 0.941mg 0.084mg 95%
Iron 6.74mg 1.81mg 62%
Fiber 16.3g 1.2g 60%
Magnesium 189mg 20mg 40%
Phosphorus 367mg 112mg 36%
Manganese 1.035mg 0.354mg 30%
Potassium 1246mg 282mg 28%
Vitamin B5 1.91mg 0.555mg 27%
Protein 23.86g 10.52g 27%
Sodium 15mg 575mg 24%
Vitamin B1 0.621mg 0.343mg 23%
Selenium 8.2µg 19.9µg 21%
Saturated fat 0.348g 3.554g 15%
Zinc 2.68mg 1.05mg 15%
Carbs 62.62g 20.43g 14%
Fats 1.15g 10.04g 14%
Vitamin B6 0.382mg 0.203mg 14%
Choline 97.9mg 29.1mg 13%
Vitamin B3 2.251mg 4.323mg 13%
Polyunsaturated fat 0.384g 1.927g 10%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.161g 3.716g 9%
Calories 347kcal 213kcal 7%
Starch 15.67g 6%
Vitamin K 9µg 4.5µg 4%
Calcium 132mg 171mg 4%
Vitamin B2 0.233mg 0.267mg 3%
Vitamin C 4.8mg 7.5mg 3%
Fructose 1.4g 2%
Vitamin A 6µg 22µg 2%
Vitamin E 0.51mg 0.41mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 46.32g 19.23g N/A
Sugar 6.6g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.26mg 0.1mg 0%
Threonine 0.782mg 0.331mg 0%
Isoleucine 1.008mg 0.431mg 0%
Leucine 1.847mg 0.752mg 0%
Lysine 1.664mg 0.491mg 0%
Methionine 0.286mg 0.21mg 0%
Phenylalanine 1.443mg 0.431mg 0%
Valine 1.237mg 0.501mg 0%
Histidine 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +126.8%
Contains more CarbsCarbs +206.5%
Contains more OtherOther +32.8%
Contains more FatsFats +773%
Contains more WaterWater +524.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -90.2%
Contains more Mono. FatMonounsaturated fat +2208.1%
Contains more Poly. FatPolyunsaturated fat +401.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.