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Bean raw vs. Chicken sandwich — In-Depth Nutrition Comparison

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The main differences between bean raw and chicken sandwich

  • Bean raw has more folate, copper, fiber, iron, manganese, vitamin B1, magnesium, potassium, and phosphorus; however, chicken sandwich has more vitamin B3.
  • Daily need coverage for folate for bean raw is 120% higher.
  • Chicken sandwich has 13 times less copper than bean raw. Bean raw has 0.893mg of copper, while chicken sandwich has 0.067mg.
  • Chicken sandwich has a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Bean raw vs Chicken 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +94.8%
Contains more PotassiumPotassium +468.6%
Contains more IronIron +186.4%
Contains more CopperCopper +1232.8%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +424.2%
Contains more SeleniumSelenium +40.2%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +687.5%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more FolateFolate +1017%
Contains more CholineCholine +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1047.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +557.6%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +51.8%

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +31.6%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +28.5%
Contains more FatsFats +809.8%
Contains more WaterWater +332%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +1856.8%
Contains more Poly. FatPolyunsaturated fat +680.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more StarchStarch +107.1%
Contains more SucroseSucrose +72.2%
Contains more GlucoseGlucose +507.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Chicken sandwich
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Chicken sandwich DV% diff.
Folate 525µg 47µg 120%
Copper 0.893mg 0.067mg 92%
Fiber 15.5g 1.4g 56%
Iron 5.07mg 1.77mg 41%
Vitamin B3 1.174mg 7.72mg 41%
Manganese 1.148mg 0.219mg 40%
Vitamin B1 0.713mg 0.23mg 40%
Magnesium 176mg 24mg 36%
Potassium 1393mg 245mg 34%
Phosphorus 411mg 185mg 32%
Sodium 12mg 753mg 32%
Polyunsaturated fat 0.407g 3.177g 18%
Vitamin E 0.21mg 2.41mg 15%
Selenium 27.9µg 19.9µg 15%
Zinc 2.28mg 0.61mg 15%
Fats 1.23g 11.19g 15%
Carbs 62.55g 20.89g 14%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.229g 4.481g 11%
Protein 21.42g 16.28g 10%
Saturated fat 0.235g 2.123g 9%
Vitamin B5 0.785mg 1.2mg 8%
Starch 34.17g 16.5g 7%
Vitamin B6 0.474mg 0.383mg 7%
Vitamin B2 0.212mg 0.3mg 7%
Choline 66.2mg 35.3mg 6%
Calcium 113mg 58mg 6%
Vitamin C 6.3mg 0.8mg 6%
Calories 347kcal 250kcal 5%
Vitamin B12 0µg 0.13µg 5%
Vitamin K 5.6µg 8.5µg 2%
Fructose 0g 0.97g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 47.05g 19.49g N/A
Sugar 2.11g 3.64g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 0.03g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bean raw
44%
Chicken sandwich
Minerals Daily Need Coverage Score
131%
Bean raw
48%
Chicken sandwich

Comparison summary

Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 741mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.888g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.