Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Club sandwich

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

Compare

Summary of differences between bean raw and club sandwich

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, potassium, magnesium, and phosphorus, while club sandwich has more vitamin B3.
  • Bean raw covers your daily need for folate, 124% more than club sandwich.
  • Bean raw contains 13 times more fiber than club sandwich. While bean raw contains 15.5g of fiber, club sandwich contains only 1.2g.
  • The amount of sodium in bean raw is lower.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Bean raw vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +516.4%
Contains more IronIron +270.1%
Contains more CopperCopper +903.4%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +91.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +12.5%

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.
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +43.2%
Contains more Vitamin B1Vitamin B1 +314.5%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B6Vitamin B6 +60.1%
Contains more FolateFolate +1593.5%
Contains more CholineCholine +38.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +374.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.4%
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Bean raw Club sandwich DV% diff.
Folate 525µg 31µg 124%
Copper 0.893mg 0.089mg 89%
Fiber 15.5g 1.2g 57%
Manganese 1.148mg 50%
Iron 5.07mg 1.37mg 46%
Vitamin B1 0.713mg 0.172mg 45%
Magnesium 176mg 32mg 34%
Potassium 1393mg 226mg 34%
Phosphorus 411mg 215mg 28%
Vitamin B3 1.174mg 5.575mg 28%
Sodium 12mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Carbs 62.55g 19.87g 14%
Starch 34.17g 14%
Vitamin B6 0.474mg 0.296mg 14%
Saturated fat 0.235g 3.109g 13%
Polyunsaturated fat 0.407g 1.88g 10%
Fats 1.23g 8.05g 10%
Zinc 2.28mg 1.34mg 9%
Protein 21.42g 17.19g 8%
Monounsaturated fat 0.229g 2.949g 7%
Calories 347kcal 220kcal 6%
Selenium 27.9µg 24.8µg 6%
Vitamin A 0µg 35µg 4%
Vitamin K 5.6µg 8.7µg 3%
Choline 66.2mg 47.8mg 3%
Vitamin E 0.21mg 0.61mg 3%
Calcium 113mg 95mg 2%
Vitamin C 6.3mg 4.4mg 2%
Vitamin B2 0.212mg 0.186mg 2%
Vitamin B5 0.785mg 0.826mg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 47.05g 18.67g N/A
Sugar 2.11g 4.68g N/A
Trans fat 0g 0.071g 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 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +24.6%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +46.4%
Contains more FatsFats +554.5%
Contains more WaterWater +363.5%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +1187.8%
Contains more Poly. FatPolyunsaturated fat +361.9%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.