Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Submarine sandwich
  5. Compare
  6. Submarine sandwich vs. Winged bean

Submarine sandwich vs. Winged bean — In-Depth Nutrition Comparison

Compare

Summary of differences between Submarine sandwich and Winged bean

  • Submarine sandwich has more Selenium, Vitamin B3, Calcium, Folate, Vitamin B6, Phosphorus, and Vitamin B12, however, Winged bean is higher in Copper.
  • Winged bean covers your daily need of Copper 145% more than Submarine sandwich.
  • Winged bean has less Sodium.

These are the specific foods used in this comparison Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Winged bean tuber, raw.

Infographic

Submarine sandwich vs Winged bean 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.
Submarine sandwich
Submarine sandwich
3
:
7
Winged bean
Winged bean
Contains more Calcium +470%
Contains more Phosphorus +148.9%
Contains more Selenium +2742.9%
Contains more Iron +10.5%
Contains more Magnesium +20%
Contains more Potassium +107.8%
Contains less Sodium -93.9%
Contains more Zinc +32.4%
Contains more Copper +1550%
Contains more Manganese +50.3%
Submarine sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 68% 15% 48% 25% 75% 29% 28% 47% 109%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +470%
Contains more Phosphorus +148.9%
Contains more Selenium +2742.9%
Contains more Iron +10.5%
Contains more Magnesium +20%
Contains more Potassium +107.8%
Contains less Sodium -93.9%
Contains more Zinc +32.4%
Contains more Copper +1550%
Contains more Manganese +50.3%

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.
Submarine sandwich
Submarine sandwich
11
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +163.6%
Contains more Vitamin B5 +378.4%
Contains more Vitamin B6 +170.7%
Contains more Folate +247.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +10.5%
Submarine sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +163.6%
Contains more Vitamin B5 +378.4%
Contains more Vitamin B6 +170.7%
Contains more Folate +247.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +10.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
3
Winged bean
Winged bean
Contains more Fats +1015.6%
Contains more Other +25%
Contains more Protein +10.3%
Contains more Carbs +37.5%
Equal in Water - 57.4
Submarine sandwich
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +1015.6%
Contains more Other +25%
Contains more Protein +10.3%
Contains more Carbs +37.5%
Equal in Water - 57.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Submarine sandwich
Submarine sandwich
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +1488%
Contains more Polyunsaturated fat +1007.5%
Contains less Saturated Fat -93.8%
Submarine sandwich
39% 40% 21%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +1488%
Contains more Polyunsaturated fat +1007.5%
Contains less Saturated Fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Submarine sandwich Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Submarine sandwich Winged bean Opinion
Net carbs 19.23g 28.1g Winged bean
Protein 10.52g 11.6g Winged bean
Fats 10.04g 0.9g Submarine sandwich
Carbs 20.43g 28.1g Winged bean
Calories 213kcal 148kcal Submarine sandwich
Starch 15.67g Submarine sandwich
Fructose 1.4g Submarine sandwich
Sugar 3.18g Winged bean
Fiber 1.2g Submarine sandwich
Calcium 171mg 30mg Submarine sandwich
Iron 1.81mg 2mg Winged bean
Magnesium 20mg 24mg Winged bean
Phosphorus 112mg 45mg Submarine sandwich
Potassium 282mg 586mg Winged bean
Sodium 575mg 35mg Winged bean
Zinc 1.05mg 1.39mg Winged bean
Copper 0.084mg 1.386mg Winged bean
Manganese 0.354mg 0.532mg Winged bean
Selenium 19.9µg 0.7µg Submarine sandwich
Vitamin A 170IU 0IU Submarine sandwich
Vitamin A RAE 22µg 0µg Submarine sandwich
Vitamin E 0.41mg Submarine sandwich
Vitamin D 7IU 0IU Submarine sandwich
Vitamin D 0.2µg 0µg Submarine sandwich
Vitamin C 7.5mg 0mg Submarine sandwich
Vitamin B1 0.343mg 0.379mg Winged bean
Vitamin B2 0.267mg 0.149mg Submarine sandwich
Vitamin B3 4.323mg 1.64mg Submarine sandwich
Vitamin B5 0.555mg 0.116mg Submarine sandwich
Vitamin B6 0.203mg 0.075mg Submarine sandwich
Folate 66µg 19µg Submarine sandwich
Vitamin B12 0.22µg 0µg Submarine sandwich
Vitamin K 4.5µg Submarine sandwich
Tryptophan 0.1mg 0.252mg Winged bean
Threonine 0.331mg 0.451mg Winged bean
Isoleucine 0.431mg 0.425mg Submarine sandwich
Leucine 0.752mg 0.64mg Submarine sandwich
Lysine 0.491mg 0.592mg Winged bean
Methionine 0.21mg 0.143mg Submarine sandwich
Phenylalanine 0.431mg 0.451mg Winged bean
Valine 0.501mg 0.599mg Winged bean
Histidine 0.301mg 0.241mg Submarine sandwich
Cholesterol 27mg 0mg Winged bean
Trans Fat 0.119g 0g Winged bean
Saturated Fat 3.554g 0.222g Winged bean
Omega-3 - DHA 0.002g Submarine sandwich
Omega-3 - EPA 0.001g Submarine sandwich
Omega-3 - DPA 0.005g Submarine sandwich
Monounsaturated Fat 3.716g 0.234g Submarine sandwich
Polyunsaturated fat 1.927g 0.174g Submarine sandwich
Omega-6 - Eicosadienoic acid 0.048g Submarine sandwich
Omega-6 - Linoleic acid 1.665g Submarine sandwich
Omega-6 - Gamma-linoleic acid 0.003g Submarine sandwich
Omega-3 - ALA 0.104g Submarine sandwich
Omega-3 - Eicosatrienoic acid 0.004g Submarine sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.013g Submarine sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Submarine sandwich Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Submarine sandwich
17%
Winged bean
Minerals Daily Need Coverage Score
49%
Submarine sandwich
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 540mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.332g)
Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich
Submarine sandwich is cheaper (difference - $0.5)
Which food is richer in vitamins?
Submarine sandwich
Submarine sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.