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  6. Winged bean vs. Submarine sandwich

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

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Summary of differences between winged bean and submarine sandwich

  • Winged bean has more copper; however, submarine sandwich is higher in selenium, vitamin B3, calcium, folate, vitamin B6, phosphorus, and vitamin B12.
  • Winged bean covers your daily need for copper, 145% more than submarine sandwich.
  • Winged bean has less saturated fat.

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

Infographic

Winged bean vs Submarine sandwich 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +107.8%
Contains more CopperCopper +1550%
Contains more ZincZinc +32.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +50.3%
Contains more CalciumCalcium +470%
Contains more PhosphorusPhosphorus +148.9%
Contains more SeleniumSelenium +2742.9%
~equal in Iron ~1.81mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +163.6%
Contains more Vitamin B5Vitamin B5 +378.4%
Contains more Vitamin B6Vitamin B6 +170.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +247.4%
~equal in Vitamin B1 ~0.343mg

All nutrients comparison - raw data values

Nutrient Winged bean Submarine sandwich DV% diff.
Copper 1.386mg 0.084mg 145%
Selenium 0.7µg 19.9µg 35%
Sodium 35mg 575mg 23%
Vitamin B3 1.64mg 4.323mg 17%
Saturated fat 0.222g 3.554g 15%
Fats 0.9g 10.04g 14%
Calcium 30mg 171mg 14%
Folate 19µg 66µg 12%
Polyunsaturated fat 0.174g 1.927g 12%
Phosphorus 45mg 112mg 10%
Vitamin B6 0.075mg 0.203mg 10%
Potassium 586mg 282mg 9%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Monounsaturated fat 0.234g 3.716g 9%
Vitamin B5 0.116mg 0.555mg 9%
Vitamin B2 0.149mg 0.267mg 9%
Vitamin C 0mg 7.5mg 8%
Manganese 0.532mg 0.354mg 8%
Starch 15.67g 6%
Fiber 1.2g 5%
Choline 29.1mg 5%
Vitamin K 4.5µg 4%
Calories 148kcal 213kcal 3%
Vitamin B1 0.379mg 0.343mg 3%
Vitamin E 0.41mg 3%
Zinc 1.39mg 1.05mg 3%
Carbs 28.1g 20.43g 3%
Vitamin A 0µg 22µg 2%
Protein 11.6g 10.52g 2%
Iron 2mg 1.81mg 2%
Fructose 1.4g 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Magnesium 24mg 20mg 1%
Net carbs 28.1g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.252mg 0.1mg 0%
Threonine 0.451mg 0.331mg 0%
Isoleucine 0.425mg 0.431mg 0%
Leucine 0.64mg 0.752mg 0%
Lysine 0.592mg 0.491mg 0%
Methionine 0.143mg 0.21mg 0%
Phenylalanine 0.451mg 0.431mg 0%
Valine 0.599mg 0.501mg 0%
Histidine 0.241mg 0.301mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more CarbsCarbs +37.5%
Contains more FatsFats +1015.6%
Contains more OtherOther +25%
~equal in Protein ~10.52g
~equal in Water ~56.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +1488%
Contains more Poly. FatPolyunsaturated fat +1007.5%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.