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Submarine sandwich vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and black gram?

  • Submarine sandwich is higher in selenium, yet black gram is higher in copper, iron, fiber, magnesium, manganese, phosphorus, folate, and zinc.
  • Black gram's daily need coverage for copper is 100% more.
  • Submarine sandwich has 15 times more sodium than black gram. While submarine sandwich has 575mg of sodium, black gram has only 38mg.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Mungo beans, mature seeds, raw types in this article.

Infographic

Submarine sandwich vs Black gram infographic
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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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +23.9%
Contains more SeleniumSelenium +142.7%
Contains more MagnesiumMagnesium +1235%
Contains more PotassiumPotassium +248.6%
Contains more IronIron +318.2%
Contains more CopperCopper +1067.9%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +238.4%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +331.4%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B3Vitamin B3 +198.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more FolateFolate +227.3%
~equal in Vitamin B2 ~0.254mg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Black gram DV% diff.
Copper 0.084mg 0.981mg 100%
Iron 1.81mg 7.57mg 72%
Fiber 1.2g 18.3g 68%
Magnesium 20mg 267mg 59%
Manganese 0.354mg 1.527mg 51%
Folate 66µg 216µg 38%
Phosphorus 112mg 379mg 38%
Protein 10.52g 25.21g 29%
Sodium 575mg 38mg 23%
Zinc 1.05mg 3.35mg 21%
Potassium 282mg 983mg 21%
Selenium 19.9µg 8.2µg 21%
Vitamin B3 4.323mg 1.447mg 18%
Saturated fat 3.554g 0.114g 16%
Carbs 20.43g 58.99g 13%
Fats 10.04g 1.64g 13%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.085g 9%
Vitamin C 7.5mg 0mg 8%
Vitamin B5 0.555mg 0.906mg 7%
Polyunsaturated fat 1.927g 1.071g 6%
Calories 213kcal 341kcal 6%
Vitamin B6 0.203mg 0.281mg 6%
Vitamin B1 0.343mg 0.273mg 6%
Starch 15.67g 6%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Calcium 171mg 138mg 3%
Vitamin A 22µg 1µg 2%
Fructose 1.4g 2%
Vitamin D 7IU 0IU 1%
Vitamin B2 0.267mg 0.254mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 40.69g N/A
Sugar 3.18g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.263mg 0%
Threonine 0.331mg 0.875mg 0%
Isoleucine 0.431mg 1.287mg 0%
Leucine 0.752mg 2.089mg 0%
Lysine 0.491mg 1.674mg 0%
Methionine 0.21mg 0.367mg 0%
Phenylalanine 0.431mg 1.473mg 0%
Valine 0.501mg 1.416mg 0%
Histidine 0.301mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +512.2%
Contains more WaterWater +423.2%
Contains more ProteinProtein +139.6%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +34.4%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +4271.8%
Contains more Poly. FatPolyunsaturated fat +79.9%
Contains less Sat. FatSaturated fat -96.8%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.