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  6. Submarine sandwich vs. Broad bean raw

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

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What are the differences between submarine sandwich and broad bean raw?

  • Submarine sandwich is higher in selenium, vitamin B1, and calcium, yet broad bean raw is higher in copper, vitamin K, fiber, folate, and manganese.
  • Broad bean raw's daily need coverage for copper is 35% more.
  • Submarine sandwich has 30 times more saturated fat than broad bean raw. While submarine sandwich has 3.554g of saturated fat, broad bean raw has only 0.118g.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Beans, fava, in pod, raw types in this article.

Infographic

Submarine sandwich vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +362.2%
Contains more IronIron +16.8%
Contains more SeleniumSelenium +2387.5%
Contains more MagnesiumMagnesium +65%
Contains more PotassiumPotassium +17.7%
Contains more CopperCopper +378.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +86.7%
~equal in Zinc ~1mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +102.7%
Contains more Vitamin AVitamin A +29.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +157.9%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +182.9%
Contains more Vitamin KVitamin K +808.9%
Contains more FolateFolate +124.2%
~equal in Vitamin B2 ~0.29mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Broad bean raw DV% diff.
Copper 0.084mg 0.402mg 35%
Selenium 19.9µg 0.8µg 35%
Vitamin K 4.5µg 40.9µg 30%
Fiber 1.2g 7.5g 25%
Sodium 575mg 25mg 24%
Folate 66µg 148µg 21%
Vitamin B1 0.343mg 0.133mg 18%
Saturated fat 3.554g 0.118g 16%
Fats 10.04g 0.73g 14%
Manganese 0.354mg 0.661mg 13%
Vitamin B3 4.323mg 2.249mg 13%
Calcium 171mg 37mg 13%
Polyunsaturated fat 1.927g 0.342g 11%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.104g 9%
Vitamin B6 0.203mg 0.104mg 8%
Vitamin B5 0.555mg 0.225mg 7%
Calories 213kcal 88kcal 6%
Starch 15.67g 6%
Vitamin E 0.41mg 1.16mg 5%
Choline 29.1mg 5%
Protein 10.52g 7.92g 5%
Vitamin C 7.5mg 3.7mg 4%
Iron 1.81mg 1.55mg 3%
Magnesium 20mg 33mg 3%
Phosphorus 112mg 129mg 2%
Vitamin B2 0.267mg 0.29mg 2%
Fructose 1.4g 2%
Potassium 282mg 332mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Carbs 20.43g 17.63g 1%
Vitamin A 22µg 17µg 1%
Net carbs 19.23g 10.13g N/A
Sugar 3.18g 9.21g N/A
Zinc 1.05mg 1mg 0%
Trans fat 0.119g 0g N/A
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 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +32.8%
Contains more FatsFats +1275.3%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +123.2%
Contains more WaterWater +28.5%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +3473.1%
Contains more Poly. FatPolyunsaturated fat +463.5%
Contains less Sat. FatSaturated fat -96.7%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.