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  6. Submarine sandwich vs. Kidney beans raw

Submarine sandwich vs. Kidney beans raw — In-Depth Nutrition Comparison

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Differences between submarine sandwich and kidney beans raw

  • Submarine sandwich has more selenium, while kidney beans raw has more copper, fiber, folate, iron, phosphorus, potassium, manganese, and magnesium.
  • Kidney beans raw's daily need coverage for copper is 97% higher.
  • Kidney beans raw contains 24 times less sodium than submarine sandwich. Submarine sandwich contains 575mg of sodium, while kidney beans raw contains 24mg.

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

Infographic

Submarine sandwich vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +19.6%
Contains more SeleniumSelenium +521.9%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +398.6%
Contains more IronIron +353%
Contains more CopperCopper +1040.5%
Contains more ZincZinc +165.7%
Contains more PhosphorusPhosphorus +263.4%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +188.4%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +86.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +109.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more Vitamin KVitamin K +322.2%
Contains more FolateFolate +497%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Kidney beans raw DV% diff.
Copper 0.084mg 0.958mg 97%
Fiber 1.2g 24.9g 95%
Folate 66µg 394µg 82%
Iron 1.81mg 8.2mg 80%
Phosphorus 112mg 407mg 42%
Potassium 282mg 1406mg 33%
Selenium 19.9µg 3.2µg 30%
Manganese 0.354mg 1.021mg 29%
Magnesium 20mg 140mg 29%
Protein 10.52g 23.58g 26%
Sodium 575mg 24mg 24%
Saturated fat 3.554g 0.12g 16%
Zinc 1.05mg 2.79mg 16%
Vitamin B1 0.343mg 0.529mg 16%
Vitamin B6 0.203mg 0.397mg 15%
Fats 10.04g 0.83g 14%
Vitamin B3 4.323mg 2.06mg 14%
Carbs 20.43g 60.01g 13%
Vitamin K 4.5µg 19µg 12%
Polyunsaturated fat 1.927g 0.457g 10%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.064g 9%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 333kcal 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin B5 0.555mg 0.78mg 5%
Vitamin B2 0.267mg 0.219mg 4%
Vitamin C 7.5mg 4.5mg 3%
Calcium 171mg 143mg 3%
Vitamin A 22µg 0µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.41mg 0.22mg 1%
Net carbs 19.23g 35.11g N/A
Sugar 3.18g 2.23g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.279mg 0%
Threonine 0.331mg 0.992mg 0%
Isoleucine 0.431mg 1.041mg 0%
Leucine 0.752mg 1.882mg 0%
Lysine 0.491mg 1.618mg 0%
Methionine 0.21mg 0.355mg 0%
Phenylalanine 0.431mg 1.275mg 0%
Valine 0.501mg 1.233mg 0%
Histidine 0.301mg 0.656mg 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 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1109.6%
Contains more WaterWater +380.9%
Contains more ProteinProtein +124.1%
Contains more CarbsCarbs +193.7%
Contains more OtherOther +53.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +5706.3%
Contains more Poly. FatPolyunsaturated fat +321.7%
Contains less Sat. FatSaturated fat -96.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.