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  6. Soybean raw vs. Submarine sandwich

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

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Important differences between soybean raw and submarine sandwich

  • Submarine sandwich has less copper, iron, manganese, phosphorus, folate, magnesium, vitamin B2, potassium, vitamin B1, and vitamin K.
  • Soybean raw's daily need coverage for copper is 175% more.
  • Soybean raw has 14 times more magnesium than submarine sandwich. Soybean raw has 280mg of magnesium, while submarine sandwich has 20mg.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +1300%
Contains more CalciumCalcium +62%
Contains more PotassiumPotassium +537.2%
Contains more IronIron +767.4%
Contains more CopperCopper +1873.8%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +528.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +611%
Contains more SeleniumSelenium +11.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +107.3%
Contains more Vitamin B1Vitamin B1 +154.8%
Contains more Vitamin B2Vitamin B2 +225.8%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +944.4%
Contains more FolateFolate +468.2%
Contains more CholineCholine +298.3%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Submarine sandwich DV% diff.
Copper 1.658mg 0.084mg 175%
Iron 15.7mg 1.81mg 174%
Manganese 2.517mg 0.354mg 94%
Phosphorus 704mg 112mg 85%
Folate 375µg 66µg 77%
Polyunsaturated fat 11.255g 1.927g 62%
Magnesium 280mg 20mg 62%
Protein 36.49g 10.52g 52%
Vitamin B2 0.87mg 0.267mg 46%
Potassium 1797mg 282mg 45%
Vitamin B1 0.874mg 0.343mg 44%
Zinc 4.89mg 1.05mg 35%
Vitamin K 47µg 4.5µg 35%
Fiber 9.3g 1.2g 32%
Sodium 2mg 575mg 25%
Vitamin B3 1.623mg 4.323mg 17%
Choline 115.9mg 29.1mg 16%
Fats 19.94g 10.04g 15%
Vitamin B6 0.377mg 0.203mg 13%
Calories 446kcal 213kcal 12%
Calcium 277mg 171mg 11%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Starch 15.67g 6%
Vitamin B5 0.793mg 0.555mg 5%
Selenium 17.8µg 19.9µg 4%
Saturated fat 2.884g 3.554g 3%
Carbs 30.16g 20.43g 3%
Vitamin E 0.85mg 0.41mg 3%
Fructose 1.4g 2%
Vitamin A 1µg 22µg 2%
Monounsaturated fat 4.404g 3.716g 2%
Vitamin C 6mg 7.5mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 20.86g 19.23g N/A
Sugar 7.33g 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.591mg 0.1mg 0%
Threonine 1.766mg 0.331mg 0%
Isoleucine 1.971mg 0.431mg 0%
Leucine 3.309mg 0.752mg 0%
Lysine 2.706mg 0.491mg 0%
Methionine 0.547mg 0.21mg 0%
Phenylalanine 2.122mg 0.431mg 0%
Valine 2.029mg 0.501mg 0%
Histidine 1.097mg 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% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +246.9%
Contains more FatsFats +98.6%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +94.8%
Contains more WaterWater +561.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -18.9%
Contains more Mono. FatMonounsaturated fat +18.5%
Contains more Poly. FatPolyunsaturated fat +484.1%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.