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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin A and vitamin C; however, submarine sandwich is higher in selenium, vitamin B3, vitamin B1, iron, vitamin B6, and calcium.
  • Submarine sandwich covers your daily need for selenium, 33% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 5 times more vitamin A than submarine sandwich. While yardlong bean (Asparagus bean) raw has 865IU of vitamin A, submarine sandwich has only 170IU.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.

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

Infographic

Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +120%
Contains less SodiumSodium -99.3%
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%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 +150.7%
Contains more Vitamin AVitamin A +95.5%
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 +∞%
~equal in Folate ~66µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 -97%
Contains more Mono. FatMonounsaturated fat +10222.2%
Contains more Poly. FatPolyunsaturated fat +1040.2%

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