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  6. Submarine sandwich vs. Adzuki bean

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.

Infographic

Submarine sandwich vs Adzuki bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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.
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%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Adzuki bean 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

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
20% 63% 13% 3%
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
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
54% 14% 32%
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%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.