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  6. Beans vs. Club sandwich

Beans vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between beans and club sandwich

  • Beans have more fiber and copper; however, club sandwich is richer in selenium, vitamin B3, vitamin B12, phosphorus, and iron.
  • Club sandwich covers your daily selenium needs 37% more than beans.
  • Club sandwich has 5 times less fiber than beans. Beans have 5.5g of fiber, while club sandwich has 1.2g.
  • Beans contain less saturated fat.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Beans 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.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +31%
Contains more CopperCopper +131.5%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +90%
Contains more IronIron +372.4%
Contains more PhosphorusPhosphorus +106.7%
Contains more SeleniumSelenium +451.1%
~equal in Magnesium ~32mg
~equal in Zinc ~1.34mg
~equal in Manganese ~mg

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
0
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23%
Contains more Vitamin CVitamin C +41.9%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +306.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +1196.5%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +987.5%
Contains more FolateFolate +29.2%

All nutrients comparison - raw data values

Nutrient Beans Club sandwich DV% diff.
Selenium 4.5µg 24.8µg 37%
Vitamin B3 0.43mg 5.575mg 32%
Sodium 1mg 630mg 27%
Protein 4.8g 17.19g 25%
Vitamin B12 0µg 0.47µg 20%
Fiber 5.5g 1.2g 17%
Vitamin B5 0.826mg 17%
Phosphorus 104mg 215mg 16%
Cholesterol 0mg 46mg 15%
Iron 0.29mg 1.37mg 14%
Saturated fat 0.103g 3.109g 14%
Copper 0.206mg 0.089mg 13%
Vitamin B6 0.13mg 0.296mg 13%
Fats 0.4g 8.05g 12%
Polyunsaturated fat 0.172g 1.88g 11%
Vitamin B2 0.06mg 0.186mg 10%
Vitamin K 0.8µg 8.7µg 7%
Monounsaturated fat 0.035g 2.949g 7%
Calories 105kcal 220kcal 6%
Calcium 50mg 95mg 5%
Vitamin A 5µg 35µg 3%
Vitamin E 0.15mg 0.61mg 3%
Choline 30.8mg 47.8mg 3%
Potassium 296mg 226mg 2%
Vitamin B1 0.15mg 0.172mg 2%
Folate 24µg 31µg 2%
Vitamin C 3.1mg 4.4mg 1%
Vitamin D 0 IU 5 IU 1%
Zinc 1.4mg 1.34mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 14.99g 18.67g N/A
Carbs 20.49g 19.87g 0%
Magnesium 32mg 32mg 0%
Sugar 7.78g 4.68g N/A
Trans fat 0g 0.071g N/A
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +38.2%
Contains more ProteinProtein +258.1%
Contains more FatsFats +1912.5%
Contains more OtherOther +38.6%
~equal in Carbs ~19.87g

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
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 -96.7%
Contains more Mono. FatMonounsaturated fat +8325.7%
Contains more Poly. FatPolyunsaturated fat +993%

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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. 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.