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  6. Submarine sandwich vs. Black turtle bean

Submarine sandwich vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between submarine sandwich and black turtle bean

  • Submarine sandwich has more selenium; however, black turtle bean is richer in copper, folate, iron, fiber, phosphorus, vitamin B1, potassium, magnesium, and manganese.
  • Black turtle bean covers your daily copper needs 102% more than submarine sandwich.
  • Black turtle bean has 6 times less selenium than submarine sandwich. Submarine sandwich has 19.9µg of selenium, while black turtle bean has 3.2µg.

Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beans, black turtle, mature seeds, raw.

Infographic

Submarine sandwich vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +521.9%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +431.9%
Contains more IronIron +380.7%
Contains more CopperCopper +1090.5%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +292.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +182.5%
~equal in Calcium ~160mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +121.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +162.4%
Contains more Vitamin B5Vitamin B5 +62%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin KVitamin K +24.4%
Contains more FolateFolate +572.7%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Black turtle bean DV% diff.
Copper 0.084mg 1mg 102%
Folate 66µg 444µg 95%
Iron 1.81mg 8.7mg 86%
Fiber 1.2g 15.5g 57%
Phosphorus 112mg 440mg 47%
Vitamin B1 0.343mg 0.9mg 46%
Potassium 282mg 1500mg 36%
Magnesium 20mg 160mg 33%
Selenium 19.9µg 3.2µg 30%
Manganese 0.354mg 1mg 28%
Sodium 575mg 9mg 25%
Protein 10.52g 21.25g 21%
Saturated fat 3.554g 0.232g 15%
Vitamin B3 4.323mg 1.955mg 15%
Carbs 20.43g 63.25g 14%
Fats 10.04g 0.9g 14%
Polyunsaturated fat 1.927g 0.387g 10%
Zinc 1.05mg 2.2mg 10%
Monounsaturated fat 3.716g 0.078g 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 7.5mg 0mg 8%
Vitamin B5 0.555mg 0.899mg 7%
Calories 213kcal 339kcal 6%
Vitamin B6 0.203mg 0.286mg 6%
Vitamin B2 0.267mg 0.193mg 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Fructose 1.4g 2%
Vitamin A 22µg 0µg 2%
Vitamin E 0.41mg 0.21mg 1%
Vitamin K 4.5µg 5.6µg 1%
Calcium 171mg 160mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 47.75g N/A
Sugar 3.18g 2.12g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.252mg 0%
Threonine 0.331mg 0.894mg 0%
Isoleucine 0.431mg 0.938mg 0%
Leucine 0.752mg 1.697mg 0%
Lysine 0.491mg 1.459mg 0%
Methionine 0.21mg 0.32mg 0%
Phenylalanine 0.431mg 1.149mg 0%
Valine 0.501mg 1.112mg 0%
Histidine 0.301mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +1015.6%
Contains more WaterWater +413.7%
Contains more ProteinProtein +102%
Contains more CarbsCarbs +209.6%
Contains more OtherOther +44%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +4664.1%
Contains more Poly. FatPolyunsaturated fat +397.9%
Contains less Sat. FatSaturated fat -93.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.