Submarine sandwich vs. Soybean — In-Depth Nutrition Comparison
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Summary of differences between Submarine sandwich and Soybean
- Submarine sandwich has more Vitamin B3, Selenium, and Vitamin B1, however, Soybean is higher in Iron, Copper, Manganese, Fiber, Phosphorus, and Magnesium.
- Soybean covers your daily need of Iron 42% more than Submarine sandwich.
- Submarine sandwich has 575 times more Sodium than Soybean. While Submarine sandwich has 575mg of Sodium, Soybean has only 1mg.
These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Soybeans, mature cooked, boiled, without salt.
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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.
| Contains more CalciumCalcium | +67.6% |
| Contains more SeleniumSelenium | +172.6% |
| Contains more MagnesiumMagnesium | +330% |
| Contains more PotassiumPotassium | +82.6% |
| Contains more IronIron | +184% |
| Contains more CopperCopper | +384.5% |
| Contains more PhosphorusPhosphorus | +118.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +132.8% |
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 | +341.2% |
| Contains more Vitamin AVitamin A | +1788.9% |
| Contains more Vitamin EVitamin E | +17.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +121.3% |
| Contains more Vitamin B3Vitamin B3 | +983.5% |
| Contains more Vitamin B5Vitamin B5 | +210.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +15.3% |
| Contains more Vitamin KVitamin K | +326.7% |
| Contains more CholineCholine | +63.2% |
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:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
| Contains more FatsFats | +11.9% |
| Contains more CarbsCarbs | +144.4% |
| Contains more OtherOther | +30.9% |
| Contains more ProteinProtein | +73.1% |
| Contains more WaterWater | +10.7% |
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
1.297 g
Monounsaturated Fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
| Contains more Mono. FatMonounsaturated Fat | +87.6% |
| Contains less Sat. FatSaturated Fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +162.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 213kcal | 172kcal |
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| Protein | 10.52g | 18.21g |
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| Fats | 10.04g | 8.97g |
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| Vitamin C | 7.5mg | 1.7mg |
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| Net carbs | 19.23g | 2.36g |
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| Carbs | 20.43g | 8.36g |
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| Cholesterol | 27mg | 0mg |
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| Vitamin D | 7IU | 0IU |
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| Magnesium | 20mg | 86mg |
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| Calcium | 171mg | 102mg |
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| Potassium | 282mg | 515mg |
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| Iron | 1.81mg | 5.14mg |
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| Sugar | 3.18g | 3g |
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| Fiber | 1.2g | 6g |
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| Copper | 0.084mg | 0.407mg |
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| Zinc | 1.05mg | 1.15mg |
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| Starch | 15.67g |
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| Phosphorus | 112mg | 245mg |
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| Sodium | 575mg | 1mg |
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| Vitamin A | 170IU | 9IU |
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| Vitamin A | 22µg | 0µg |
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| Vitamin E | 0.41mg | 0.35mg |
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| Vitamin D | 0.2µg | 0µg |
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| Manganese | 0.354mg | 0.824mg |
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| Selenium | 19.9µg | 7.3µg |
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| Vitamin B1 | 0.343mg | 0.155mg |
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| Vitamin B2 | 0.267mg | 0.285mg |
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| Vitamin B3 | 4.323mg | 0.399mg |
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| Vitamin B5 | 0.555mg | 0.179mg |
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| Vitamin B6 | 0.203mg | 0.234mg |
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| Vitamin B12 | 0.22µg | 0µg |
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| Vitamin K | 4.5µg | 19.2µg |
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| Folate | 66µg | 54µg |
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| Trans Fat | 0.119g | 0g |
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| Choline | 29.1mg | 47.5mg |
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| Saturated Fat | 3.554g | 1.297g |
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| Monounsaturated Fat | 3.716g | 1.981g |
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| Polyunsaturated fat | 1.927g | 5.064g |
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| Tryptophan | 0.1mg | 0.242mg |
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| Threonine | 0.331mg | 0.723mg |
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| Isoleucine | 0.431mg | 0.807mg |
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| Leucine | 0.752mg | 1.355mg |
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| Lysine | 0.491mg | 1.108mg |
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| Methionine | 0.21mg | 0.224mg |
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| Phenylalanine | 0.431mg | 0.869mg |
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| Valine | 0.501mg | 0.831mg |
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| Histidine | 0.301mg | 0.449mg |
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| Fructose | 1.4g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - ALA | 0.104g |
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| Omega-3 - DPA | 0.005g | 0g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.048g |
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| Omega-6 - Linoleic acid | 1.665g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
23%
Minerals Daily Need Coverage Score
49%
75%
Comparison summary
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 14)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $3.4)
Which food is richer in vitamins?
Submarine sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Soybean is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 574mg)
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 2.257g)
Which food is richer in minerals?
Soybean is relatively richer in minerals