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  6. Submarine sandwich vs. Yardlong bean (Asparagus bean) raw

Submarine sandwich vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between submarine sandwich and yardlong bean (Asparagus bean) raw

  • Submarine sandwich has more selenium, vitamin B3, vitamin B1, iron, vitamin B6, and calcium; however, yardlong bean (Asparagus bean) raw is higher in vitamin A and vitamin C.
  • Submarine sandwich covers your daily need for selenium, 33% more than yardlong bean (Asparagus bean) raw.
  • Submarine sandwich has 144 times more sodium than yardlong bean (Asparagus bean) raw. While submarine sandwich has 575mg of sodium, yardlong bean (Asparagus bean) raw has only 4mg.

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

Infographic

Submarine sandwich vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +242%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +285.1%
Contains more CopperCopper +75%
Contains more ZincZinc +183.8%
Contains more PhosphorusPhosphorus +89.8%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +1226.7%
Contains more MagnesiumMagnesium +120%
Contains less SodiumSodium -99.3%

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.
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +220.6%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +954.4%
Contains more Vitamin B5Vitamin B5 +909.1%
Contains more Vitamin B6Vitamin B6 +745.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150.7%
Contains more Vitamin AVitamin A +95.5%
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Submarine sandwich Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 19.9µg 1.5µg 33%
Sodium 575mg 4mg 25%
Vitamin B3 4.323mg 0.41mg 24%
Vitamin B1 0.343mg 0.107mg 20%
Iron 1.81mg 0.47mg 17%
Saturated fat 3.554g 0.105g 16%
Fats 10.04g 0.4g 15%
Protein 10.52g 2.8g 15%
Vitamin B6 0.203mg 0.024mg 14%
Vitamin C 7.5mg 18.8mg 13%
Calcium 171mg 50mg 12%
Polyunsaturated fat 1.927g 0.169g 12%
Vitamin B2 0.267mg 0.11mg 12%
Vitamin B5 0.555mg 0.055mg 10%
Cholesterol 27mg 0mg 9%
Monounsaturated fat 3.716g 0.036g 9%
Vitamin B12 0.22µg 0µg 9%
Calories 213kcal 47kcal 8%
Phosphorus 112mg 59mg 8%
Magnesium 20mg 44mg 6%
Manganese 0.354mg 0.205mg 6%
Starch 15.67g 6%
Zinc 1.05mg 0.37mg 6%
Fiber 1.2g 5%
Choline 29.1mg 5%
Carbs 20.43g 8.35g 4%
Copper 0.084mg 0.048mg 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin A 22µg 43µg 2%
Fructose 1.4g 2%
Folate 66µg 62µg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Potassium 282mg 240mg 1%
Net carbs 19.23g 8.35g N/A
Sugar 3.18g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.032mg 0%
Threonine 0.331mg 0.104mg 0%
Isoleucine 0.431mg 0.15mg 0%
Leucine 0.752mg 0.2mg 0%
Lysine 0.491mg 0.184mg 0%
Methionine 0.21mg 0.04mg 0%
Phenylalanine 0.431mg 0.154mg 0%
Valine 0.501mg 0.162mg 0%
Histidine 0.301mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +275.7%
Contains more FatsFats +2410%
Contains more CarbsCarbs +144.7%
Contains more OtherOther +316.7%
Contains more WaterWater +55.5%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +10222.2%
Contains more Poly. FatPolyunsaturated fat +1040.2%
Contains less Sat. FatSaturated fat -97%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.