Bean raw vs. Cheese sandwich — In-Depth Nutrition Comparison
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A recap on differences between bean raw and cheese sandwich
- Bean raw has more folate, copper, fiber, potassium, iron, vitamin B1, and magnesium; however, cheese sandwich is higher in vitamin B2.
- Bean raw covers your daily folate needs 115% more than cheese sandwich.
- Cheese sandwich contains 6 times less copper than bean raw. Bean raw contains 0.893mg of copper, while cheese sandwich contains 0.16mg.
- Bean raw has less saturated fat.
- The glycemic index of cheese sandwich is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Crackers, wheat, sandwich, with cheese filling.
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.
| Contains more MagnesiumMagnesium | +225.9% |
| Contains more PotassiumPotassium | +355.2% |
| Contains more IronIron | +93.5% |
| Contains more CopperCopper | +458.1% |
| Contains more ZincZinc | +162.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more SeleniumSelenium | +14.8% |
| Contains more CalciumCalcium | +80.5% |
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 | +320% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +99.2% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin B6Vitamin B6 | +81.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +720.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +101.4% |
| Contains more Vitamin B3Vitamin B3 | +171.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +118.6% |
| Contains more WaterWater | +254.1% |
| Contains more FatsFats | +1932.5% |
~equal in
Carbs
~58.2g
~equal in
Other
~3.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +4420.1% |
| Contains more Poly. FatPolyunsaturated fat | +2152.1% |
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 Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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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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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 525µg | 64µg | 115% |
| Copper | 0.893mg | 0.16mg | 81% |
| Polyunsaturated fat | 0.407g | 9.166g | 58% |
| Fiber | 15.5g | 3.1g | 50% |
| Fats | 1.23g | 25g | 37% |
| Sodium | 12mg | 839mg | 36% |
| Potassium | 1393mg | 306mg | 32% |
| Iron | 5.07mg | 2.62mg | 31% |
| Vitamin B1 | 0.713mg | 0.358mg | 30% |
| Magnesium | 176mg | 54mg | 29% |
| Monounsaturated fat | 0.229g | 10.351g | 25% |
| Protein | 21.42g | 9.8g | 23% |
| Saturated fat | 0.235g | 4.129g | 18% |
| Vitamin B2 | 0.212mg | 0.427mg | 17% |
| Vitamin B6 | 0.474mg | 0.261mg | 16% |
| Starch | 34.17g | 14% | |
| Zinc | 2.28mg | 0.87mg | 13% |
| Vitamin B3 | 1.174mg | 3.185mg | 13% |
| Choline | 66.2mg | 12% | |
| Calcium | 113mg | 204mg | 9% |
| Calories | 347kcal | 497kcal | 8% |
| Selenium | 27.9µg | 24.3µg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin C | 6.3mg | 1.5mg | 5% |
| Phosphorus | 411mg | 382mg | 4% |
| Manganese | 1.148mg | 1.083mg | 3% |
| Vitamin B5 | 0.785mg | 0.622mg | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Carbs | 62.55g | 58.2g | 1% |
| Net carbs | 47.05g | 55.1g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.237mg | 0.13mg | 0% |
| Threonine | 0.81mg | 0.298mg | 0% |
| Isoleucine | 0.871mg | 0.383mg | 0% |
| Leucine | 1.558mg | 0.698mg | 0% |
| Lysine | 1.356mg | 0.344mg | 0% |
| Methionine | 0.259mg | 0.167mg | 0% |
| Phenylalanine | 1.095mg | 0.472mg | 0% |
| Valine | 0.998mg | 0.438mg | 0% |
| Histidine | 0.556mg | 0.219mg | 0% |
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
67%
32%
Minerals Daily Need Coverage Score
131%
85%
Comparison summary
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 2.11g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 827mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 3.894g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins