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  6. Beans vs. Cheese sandwich

Beans vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between beans and cheese sandwich

  • Beans have less phosphorus, selenium, iron, vitamin B2, vitamin B1, vitamin B3, calcium, and vitamin B6.
  • Cheese sandwich's daily need coverage for phosphorus is 40% more.
  • Beans are lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Crackers, wheat, sandwich, with cheese filling.

Infographic

Beans 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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CopperCopper +28.8%
Contains more ZincZinc +60.9%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +308%
Contains more IronIron +803.4%
Contains more PhosphorusPhosphorus +267.3%
Contains more SeleniumSelenium +440%
~equal in Potassium ~306mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +106.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +611.7%
Contains more Vitamin B3Vitamin B3 +640.7%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Cheese sandwich DV% diff.
Polyunsaturated fat 0.172g 9.166g 60%
Manganese 1.083mg 47%
Phosphorus 104mg 382mg 40%
Fats 0.4g 25g 38%
Selenium 4.5µg 24.3µg 36%
Sodium 1mg 839mg 36%
Iron 0.29mg 2.62mg 29%
Vitamin B2 0.06mg 0.427mg 28%
Monounsaturated fat 0.035g 10.351g 26%
Calories 105kcal 497kcal 20%
Saturated fat 0.103g 4.129g 18%
Vitamin B3 0.43mg 3.185mg 17%
Vitamin B1 0.15mg 0.358mg 17%
Calcium 50mg 204mg 15%
Carbs 20.49g 58.2g 13%
Vitamin B5 0.622mg 12%
Folate 24µg 64µg 10%
Fiber 5.5g 3.1g 10%
Protein 4.8g 9.8g 10%
Vitamin B6 0.13mg 0.261mg 10%
Choline 30.8mg 6%
Copper 0.206mg 0.16mg 5%
Magnesium 32mg 54mg 5%
Vitamin B12 0µg 0.12µg 5%
Zinc 1.4mg 0.87mg 5%
Vitamin C 3.1mg 1.5mg 2%
Vitamin A 5µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin K 0.8µg 1%
Vitamin E 0.15mg 1%
Net carbs 14.99g 55.1g N/A
Potassium 296mg 306mg 0%
Sugar 7.78g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +2168.8%
Contains more ProteinProtein +104.2%
Contains more FatsFats +6150%
Contains more CarbsCarbs +184%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -97.5%
Contains more Mono. FatMonounsaturated fat +29474.3%
Contains more Poly. FatPolyunsaturated fat +5229.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.