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  6. Submarine sandwich vs. Soybean raw

Submarine sandwich vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between submarine sandwich and soybean raw

  • Submarine sandwich has less copper, iron, manganese, phosphorus, folate, magnesium, vitamin B2, potassium, vitamin B1, and vitamin K.
  • Soybean raw's daily need coverage for copper is 175% more.

The food varieties used in the comparison are Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Soybeans, mature seeds, raw.

Infographic

Submarine sandwich vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +11.8%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +62%
Contains more PotassiumPotassium +537.2%
Contains more IronIron +767.4%
Contains more CopperCopper +1873.8%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +528.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +611%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +107.3%
Contains more Vitamin B1Vitamin B1 +154.8%
Contains more Vitamin B2Vitamin B2 +225.8%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +944.4%
Contains more FolateFolate +468.2%
Contains more CholineCholine +298.3%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Soybean raw DV% diff.
Copper 0.084mg 1.658mg 175%
Iron 1.81mg 15.7mg 174%
Manganese 0.354mg 2.517mg 94%
Phosphorus 112mg 704mg 85%
Folate 66µg 375µg 77%
Polyunsaturated fat 1.927g 11.255g 62%
Magnesium 20mg 280mg 62%
Protein 10.52g 36.49g 52%
Vitamin B2 0.267mg 0.87mg 46%
Potassium 282mg 1797mg 45%
Vitamin B1 0.343mg 0.874mg 44%
Zinc 1.05mg 4.89mg 35%
Vitamin K 4.5µg 47µg 35%
Fiber 1.2g 9.3g 32%
Sodium 575mg 2mg 25%
Vitamin B3 4.323mg 1.623mg 17%
Choline 29.1mg 115.9mg 16%
Fats 10.04g 19.94g 15%
Vitamin B6 0.203mg 0.377mg 13%
Calories 213kcal 446kcal 12%
Calcium 171mg 277mg 11%
Vitamin B12 0.22µg 0µg 9%
Cholesterol 27mg 0mg 9%
Starch 15.67g 6%
Vitamin B5 0.555mg 0.793mg 5%
Selenium 19.9µg 17.8µg 4%
Saturated fat 3.554g 2.884g 3%
Carbs 20.43g 30.16g 3%
Vitamin E 0.41mg 0.85mg 3%
Fructose 1.4g 2%
Vitamin A 22µg 1µg 2%
Monounsaturated fat 3.716g 4.404g 2%
Vitamin C 7.5mg 6mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 19.23g 20.86g N/A
Sugar 3.18g 7.33g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.591mg 0%
Threonine 0.331mg 1.766mg 0%
Isoleucine 0.431mg 1.971mg 0%
Leucine 0.752mg 3.309mg 0%
Lysine 0.491mg 2.706mg 0%
Methionine 0.21mg 0.547mg 0%
Phenylalanine 0.431mg 2.122mg 0%
Valine 0.501mg 2.029mg 0%
Histidine 0.301mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +561.7%
Contains more ProteinProtein +246.9%
Contains more FatsFats +98.6%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +94.8%

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% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +18.5%
Contains more Poly. FatPolyunsaturated fat +484.1%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.