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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

Bean raw vs Cheese 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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%
~equal in Phosphorus ~382mg
~equal in Manganese ~1.083mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Cheese sandwich 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
10% 25% 58% 3% 4%
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
17% 44% 39%
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%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.