Submarine sandwich vs. Lupin Bean Raw — In-Depth Nutrition Comparison
Compare
Significant differences between submarine sandwich and lupin Bean Raw
- The amount of copper, manganese, folate, fiber, phosphorus, magnesium, zinc, iron, and vitamin B1 in lupin Bean Raw is higher than in submarine sandwich.
- Lupin Bean Raw covers your daily copper needs 104% more than submarine sandwich.
- Lupin Bean Raw has 38 times less sodium than submarine sandwich. Submarine sandwich has 575mg of sodium, while lupin Bean Raw has 15mg.
Specific food types used in this comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Lupins, mature seeds, 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.
| Contains more SeleniumSelenium | +142.7% |
| Contains more MagnesiumMagnesium | +890% |
| Contains more PotassiumPotassium | +259.2% |
| Contains more IronIron | +140.9% |
| Contains more CopperCopper | +1116.7% |
| Contains more ZincZinc | +352.4% |
| Contains more PhosphorusPhosphorus | +292.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +572.9% |
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.
| Contains more Vitamin CVitamin C | +56.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +97.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +86.6% |
| Contains more Vitamin B5Vitamin B5 | +35.1% |
| Contains more Vitamin B6Vitamin B6 | +75.9% |
| Contains more FolateFolate | +437.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more WaterWater | +441.3% |
| Contains more ProteinProtein | +243.8% |
| Contains more CarbsCarbs | +97.6% |
| Contains more OtherOther | +31.2% |
~equal in
Fats
~9.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains less Sat. FatSaturated fat | -67.5% |
| Contains more Poly. FatPolyunsaturated fat | +26.6% |
~equal in
Monounsaturated fat
~3.94g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.084mg | 1.022mg | 104% |
| Manganese | 0.354mg | 2.382mg | 88% |
| Folate | 66µg | 355µg | 72% |
| Fiber | 1.2g | 18.9g | 71% |
| Protein | 10.52g | 36.17g | 51% |
| Phosphorus | 112mg | 440mg | 47% |
| Magnesium | 20mg | 198mg | 42% |
| Zinc | 1.05mg | 4.75mg | 34% |
| Iron | 1.81mg | 4.36mg | 32% |
| Vitamin B1 | 0.343mg | 0.64mg | 25% |
| Sodium | 575mg | 15mg | 24% |
| Potassium | 282mg | 1013mg | 22% |
| Selenium | 19.9µg | 8.2µg | 21% |
| Vitamin B3 | 4.323mg | 2.19mg | 13% |
| Vitamin B6 | 0.203mg | 0.357mg | 12% |
| Saturated fat | 3.554g | 1.156g | 11% |
| Cholesterol | 27mg | 0mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Calories | 213kcal | 371kcal | 8% |
| Carbs | 20.43g | 40.37g | 7% |
| Starch | 15.67g | 6% | |
| Choline | 29.1mg | 5% | |
| Vitamin B5 | 0.555mg | 0.75mg | 4% |
| Vitamin B2 | 0.267mg | 0.22mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Polyunsaturated fat | 1.927g | 2.439g | 3% |
| Vitamin C | 7.5mg | 4.8mg | 3% |
| Vitamin E | 0.41mg | 3% | |
| Fructose | 1.4g | 2% | |
| Vitamin A | 22µg | 0µg | 2% |
| Vitamin D | 7IU | 0IU | 1% |
| Calcium | 171mg | 176mg | 1% |
| Monounsaturated fat | 3.716g | 3.94g | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Fats | 10.04g | 9.74g | 0% |
| Net carbs | 19.23g | 21.47g | N/A |
| Sugar | 3.18g | N/A | |
| Trans fat | 0.119g | 0g | N/A |
| Tryptophan | 0.1mg | 0.289mg | 0% |
| Threonine | 0.331mg | 1.331mg | 0% |
| Isoleucine | 0.431mg | 1.615mg | 0% |
| Leucine | 0.752mg | 2.743mg | 0% |
| Lysine | 0.491mg | 1.933mg | 0% |
| Methionine | 0.21mg | 0.255mg | 0% |
| Phenylalanine | 0.431mg | 1.435mg | 0% |
| Valine | 0.501mg | 1.51mg | 0% |
| Histidine | 0.301mg | 1.03mg | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
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%
51%
Minerals Daily Need Coverage Score
49%
146%
Comparison summary
Which food is cheaper?
Submarine sandwich is cheaper (difference - $2.3)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Lupin Bean Raw is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 560mg)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 2.398g)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()