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Beans vs. Chicken sandwich — In-Depth Nutrition Comparison

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Differences between beans and chicken sandwich

  • Beans have more fiber and copper, while chicken sandwich has more vitamin B3, selenium, vitamin B6, iron, vitamin B2, and vitamin E.
  • Chicken sandwich's daily need coverage for vitamin B3 is 46% higher.
  • Chicken sandwich contains 4 times less fiber than beans. Beans contain 5.5g of fiber, while chicken sandwich contains 1.4g.
  • The amount of sodium in beans is lower.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of chicken sandwich is 74.

The food types used in this comparison are Beans, baked, canned, no salt added and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Beans 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.
Beans
Beans
5
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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +207.5%
Contains more ZincZinc +129.5%
Contains less SodiumSodium -99.9%
Contains more CalciumCalcium +16%
Contains more IronIron +510.3%
Contains more PhosphorusPhosphorus +77.9%
Contains more SeleniumSelenium +342.2%

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.
Beans
Beans
2
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +287.5%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +1506.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +1695.3%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +962.5%
Contains more FolateFolate +95.8%
Contains more CholineCholine +14.6%

All nutrients comparison - raw data values

Nutrient Beans Chicken sandwich DV% diff.
Vitamin B3 0.43mg 7.72mg 46%
Sodium 1mg 753mg 33%
Selenium 4.5µg 19.9µg 28%
Vitamin B5 1.2mg 24%
Protein 4.8g 16.28g 23%
Polyunsaturated fat 0.172g 3.177g 20%
Iron 0.29mg 1.77mg 19%
Vitamin B6 0.13mg 0.383mg 19%
Vitamin B2 0.06mg 0.3mg 18%
Fats 0.4g 11.19g 17%
Fiber 5.5g 1.4g 16%
Vitamin E 0.15mg 2.41mg 15%
Copper 0.206mg 0.067mg 15%
Cholesterol 0mg 35mg 12%
Phosphorus 104mg 185mg 12%
Monounsaturated fat 0.035g 4.481g 11%
Manganese 0.219mg 10%
Saturated fat 0.103g 2.123g 9%
Vitamin B1 0.15mg 0.23mg 7%
Calories 105kcal 250kcal 7%
Starch 16.5g 7%
Zinc 1.4mg 0.61mg 7%
Vitamin K 0.8µg 8.5µg 6%
Folate 24µg 47µg 6%
Vitamin B12 0µg 0.13µg 5%
Vitamin C 3.1mg 0.8mg 3%
Potassium 296mg 245mg 2%
Magnesium 32mg 24mg 2%
Choline 30.8mg 35.3mg 1%
Calcium 50mg 58mg 1%
Vitamin D 0IU 5IU 1%
Fructose 0.97g 1%
Vitamin D 0µg 0.1µg 1%
Carbs 20.49g 20.89g 0%
Net carbs 14.99g 19.49g N/A
Sugar 7.78g 3.64g N/A
Vitamin A 5µg 3µg 0%
Trans fat 0g 0.03g N/A
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

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
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 WaterWater +48.3%
Contains more ProteinProtein +239.2%
Contains more FatsFats +2697.5%
Contains more OtherOther +57.9%
~equal in Carbs ~20.89g

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
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 -95.1%
Contains more Mono. FatMonounsaturated fat +12702.9%
Contains more Poly. FatPolyunsaturated fat +1747.1%

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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. 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.