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
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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 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% |
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 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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% |
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 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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
15%
35%
Minerals Daily Need Coverage Score
75%
49%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 540mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 3.332g)
Which food is lower in glycemic index?
Submarine sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Submarine sandwich is cheaper (difference - $0.5)
Which food is richer in vitamins?
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.