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  6. Submarine sandwich vs. Beans

Submarine sandwich vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and beans

  • Submarine sandwich has more selenium, vitamin B3, iron, vitamin B1, vitamin B2, and calcium; however, beans are higher in fiber and copper.
  • Submarine sandwich covers your daily need for selenium, 28% more than beans.
  • Submarine sandwich has 575 times more sodium than beans. While submarine sandwich has 575mg of sodium, beans have only 1mg.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beans, baked, canned, no salt added.

Infographic

Submarine sandwich vs Beans 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 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +242%
Contains more IronIron +524.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +342.2%
Contains more MagnesiumMagnesium +60%
Contains more CopperCopper +145.2%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -99.8%
~equal in Potassium ~296mg
~equal in Phosphorus ~104mg

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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +141.9%
Contains more Vitamin AVitamin A +340%
Contains more Vitamin EVitamin E +173.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +128.7%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +905.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +56.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +175%
~equal in Choline ~30.8mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Beans DV% diff.
Selenium 19.9µg 4.5µg 28%
Sodium 575mg 1mg 25%
Vitamin B3 4.323mg 0.43mg 24%
Iron 1.81mg 0.29mg 19%
Fiber 1.2g 5.5g 17%
Vitamin B1 0.343mg 0.15mg 16%
Saturated fat 3.554g 0.103g 16%
Vitamin B2 0.267mg 0.06mg 16%
Fats 10.04g 0.4g 15%
Manganese 0.354mg 15%
Copper 0.084mg 0.206mg 14%
Polyunsaturated fat 1.927g 0.172g 12%
Calcium 171mg 50mg 12%
Protein 10.52g 4.8g 11%
Vitamin B5 0.555mg 11%
Folate 66µg 24µg 11%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.035g 9%
Starch 15.67g 6%
Vitamin B6 0.203mg 0.13mg 6%
Calories 213kcal 105kcal 5%
Vitamin C 7.5mg 3.1mg 5%
Magnesium 20mg 32mg 3%
Zinc 1.05mg 1.4mg 3%
Vitamin K 4.5µg 0.8µg 3%
Vitamin E 0.41mg 0.15mg 2%
Vitamin A 22µg 5µg 2%
Fructose 1.4g 2%
Vitamin D 0.2µg 0µg 1%
Phosphorus 112mg 104mg 1%
Vitamin D 7IU 0IU 1%
Carbs 20.43g 20.49g 0%
Net carbs 19.23g 14.99g N/A
Potassium 282mg 296mg 0%
Sugar 3.18g 7.78g N/A
Trans fat 0.119g 0g N/A
Choline 29.1mg 30.8mg 0%
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g 0g 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
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +119.2%
Contains more FatsFats +2410%
Contains more OtherOther +46.2%
Contains more WaterWater +28.5%
~equal in Carbs ~20.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +10517.1%
Contains more Poly. FatPolyunsaturated fat +1020.3%
Contains less Sat. FatSaturated fat -97.1%

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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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.