Submarine sandwich vs. Adzuki bean — In-Depth Nutrition Comparison
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A recap on differences between submarine sandwich and adzuki bean
- Submarine sandwich has more selenium; however, adzuki bean is higher in folate, copper, manganese, fiber, iron, phosphorus, zinc, potassium, and magnesium.
- Adzuki bean covers your daily folate needs 139% more than submarine sandwich.
- Adzuki bean contains 6 times less selenium than submarine sandwich. Submarine sandwich contains 19.9µg of selenium, while adzuki bean contains 3.1µg.
Food varieties used in this article are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beans, adzuki, mature seeds, raw.
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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.
| Contains more CalciumCalcium | +159.1% |
| Contains more SeleniumSelenium | +541.9% |
| Contains more MagnesiumMagnesium | +535% |
| Contains more PotassiumPotassium | +344.7% |
| Contains more IronIron | +175.1% |
| Contains more CopperCopper | +1202.4% |
| Contains more ZincZinc | +380% |
| Contains more PhosphorusPhosphorus | +240.2% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +388.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +64.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.7% |
| Contains more Vitamin B5Vitamin B5 | +165% |
| Contains more Vitamin B6Vitamin B6 | +72.9% |
| Contains more FolateFolate | +842.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +1794.3% |
| Contains more WaterWater | +320.5% |
| Contains more ProteinProtein | +88.9% |
| Contains more CarbsCarbs | +207.9% |
| Contains more OtherOther | +30.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +7332% |
| Contains more Poly. FatPolyunsaturated fat | +1605.3% |
| Contains less Sat. FatSaturated fat | -94.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 66µg | 622µg | 139% |
| Copper | 0.084mg | 1.094mg | 112% |
| Manganese | 0.354mg | 1.73mg | 60% |
| Fiber | 1.2g | 12.7g | 46% |
| Iron | 1.81mg | 4.98mg | 40% |
| Phosphorus | 112mg | 381mg | 38% |
| Zinc | 1.05mg | 5.04mg | 36% |
| Selenium | 19.9µg | 3.1µg | 31% |
| Potassium | 282mg | 1254mg | 29% |
| Sodium | 575mg | 5mg | 25% |
| Magnesium | 20mg | 127mg | 25% |
| Protein | 10.52g | 19.87g | 19% |
| Vitamin B5 | 0.555mg | 1.471mg | 18% |
| Fats | 10.04g | 0.53g | 15% |
| Saturated fat | 3.554g | 0.191g | 15% |
| Carbs | 20.43g | 62.9g | 14% |
| Polyunsaturated fat | 1.927g | 0.113g | 12% |
| Vitamin B6 | 0.203mg | 0.351mg | 11% |
| Vitamin B3 | 4.323mg | 2.63mg | 11% |
| Calcium | 171mg | 66mg | 11% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Monounsaturated fat | 3.716g | 0.05g | 9% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B1 | 0.343mg | 0.455mg | 9% |
| Vitamin C | 7.5mg | 0mg | 8% |
| Calories | 213kcal | 329kcal | 6% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Vitamin B2 | 0.267mg | 0.22mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 1µg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Net carbs | 19.23g | 50.2g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.191mg | 0% |
| Threonine | 0.331mg | 0.674mg | 0% |
| Isoleucine | 0.431mg | 0.791mg | 0% |
| Leucine | 0.752mg | 1.668mg | 0% |
| Lysine | 0.491mg | 1.497mg | 0% |
| Methionine | 0.21mg | 0.21mg | 0% |
| Phenylalanine | 0.431mg | 1.052mg | 0% |
| Valine | 0.501mg | 1.023mg | 0% |
| Histidine | 0.301mg | 0.524mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
65%
Minerals Daily Need Coverage Score
49%
132%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 29)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Adzuki bean is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 3.363g)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals