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  6. Submarine sandwich vs. Navy bean raw

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

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Significant differences between submarine sandwich and navy bean raw

  • Submarine sandwich has more selenium, vitamin B3, calcium, and vitamin B12; however, navy bean raw is richer in copper, magnesium, folate, and vitamin C.
  • Submarine sandwich covers your daily selenium needs 35% more than navy bean raw.
  • Navy bean raw contains less sodium.

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

Infographic

Submarine sandwich vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +1040%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +12%
Contains more SeleniumSelenium +3216.7%
Contains more MagnesiumMagnesium +405%
Contains more CopperCopper +323.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +15.3%
~equal in Potassium ~307mg
~equal in Iron ~1.93mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +254.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150.7%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more FolateFolate +100%
~equal in Vitamin B6 ~0.191mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Navy bean raw DV% diff.
Selenium 19.9µg 0.6µg 35%
Copper 0.084mg 0.356mg 30%
Sodium 575mg 13mg 24%
Vitamin B3 4.323mg 1.22mg 19%
Magnesium 20mg 101mg 19%
Folate 66µg 132µg 17%
Calcium 171mg 15mg 16%
Saturated fat 3.554g 0.085g 16%
Fats 10.04g 0.7g 14%
Vitamin C 7.5mg 18.8mg 13%
Polyunsaturated fat 1.927g 0.407g 10%
Vitamin B12 0.22µg 0µg 9%
Protein 10.52g 6.15g 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.052g 9%
Calories 213kcal 67kcal 7%
Starch 15.67g 6%
Fiber 1.2g 5%
Vitamin B5 0.555mg 0.825mg 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Vitamin B1 0.343mg 0.39mg 4%
Vitamin B2 0.267mg 0.215mg 4%
Vitamin E 0.41mg 3%
Phosphorus 112mg 100mg 2%
Vitamin A 22µg 0µg 2%
Manganese 0.354mg 0.408mg 2%
Iron 1.81mg 1.93mg 2%
Carbs 20.43g 13.05g 2%
Fructose 1.4g 2%
Vitamin B6 0.203mg 0.191mg 1%
Vitamin D 0.2µg 0µg 1%
Zinc 1.05mg 0.89mg 1%
Potassium 282mg 307mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 19.23g 13.05g N/A
Sugar 3.18g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.064mg 0%
Threonine 0.331mg 0.258mg 0%
Isoleucine 0.431mg 0.273mg 0%
Leucine 0.752mg 0.442mg 0%
Lysine 0.491mg 0.35mg 0%
Methionine 0.21mg 0.064mg 0%
Phenylalanine 0.431mg 0.31mg 0%
Valine 0.501mg 0.316mg 0%
Histidine 0.301mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +71.1%
Contains more FatsFats +1334.3%
Contains more CarbsCarbs +56.6%
Contains more OtherOther +163.2%
Contains more WaterWater +40.1%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +7046.2%
Contains more Poly. FatPolyunsaturated fat +373.5%
Contains less Sat. FatSaturated fat -97.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.