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  6. Submarine sandwich vs. Cranberry bean raw

Submarine sandwich vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and cranberry bean raw

  • Submarine sandwich has less folate, fiber, copper, iron, phosphorus, vitamin B1, magnesium, potassium, and manganese than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 135% more than submarine sandwich.
  • Submarine sandwich has 96 times more sodium than cranberry bean raw. While submarine sandwich has 575mg of sodium, cranberry bean raw has only 6mg.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beans, cranberry (roman), mature seeds, raw.

Infographic

Submarine sandwich vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +34.6%
Contains more SeleniumSelenium +56.7%
Contains more MagnesiumMagnesium +680%
Contains more PotassiumPotassium +372.3%
Contains more IronIron +176.2%
Contains more CopperCopper +845.2%
Contains more ZincZinc +245.7%
Contains more PhosphorusPhosphorus +232.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +159.9%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +117.8%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more FolateFolate +815.2%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +716.3%
Contains more WaterWater +356.1%
Contains more ProteinProtein +118.9%
Contains more CarbsCarbs +193.9%
Contains more OtherOther +32%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +3405.7%
Contains more Poly. FatPolyunsaturated fat +265.7%
Contains less Sat. FatSaturated fat -91.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Submarine sandwich Cranberry bean raw DV% diff.
Folate 66µg 604µg 135%
Fiber 1.2g 24.7g 94%
Copper 0.084mg 0.794mg 79%
Iron 1.81mg 5mg 40%
Phosphorus 112mg 372mg 37%
Vitamin B1 0.343mg 0.747mg 34%
Magnesium 20mg 156mg 32%
Potassium 282mg 1332mg 31%
Protein 10.52g 23.03g 25%
Sodium 575mg 6mg 25%
Manganese 0.354mg 0.92mg 25%
Zinc 1.05mg 3.63mg 23%
Vitamin B3 4.323mg 1.455mg 18%
Saturated fat 3.554g 0.316g 15%
Fats 10.04g 1.23g 14%
Selenium 19.9µg 12.7µg 13%
Carbs 20.43g 60.05g 13%
Monounsaturated fat 3.716g 0.106g 9%
Cholesterol 27mg 0mg 9%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.927g 0.527g 9%
Vitamin C 7.5mg 0mg 8%
Vitamin B6 0.203mg 0.309mg 8%
Calories 213kcal 335kcal 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B2 0.267mg 0.213mg 4%
Calcium 171mg 127mg 4%
Vitamin B5 0.555mg 0.748mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 35.35g N/A
Sugar 3.18g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.273mg 0%
Threonine 0.331mg 0.969mg 0%
Isoleucine 0.431mg 1.017mg 0%
Leucine 0.752mg 1.838mg 0%
Lysine 0.491mg 1.58mg 0%
Methionine 0.21mg 0.346mg 0%
Phenylalanine 0.431mg 1.245mg 0%
Valine 0.501mg 1.205mg 0%
Histidine 0.301mg 0.641mg 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?

ok
ok
is better in case of low diet
Submarine sandwich Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Submarine sandwich
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
49%
Submarine sandwich
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 35)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $2.4)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 569mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 3.238g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.