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Beans vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between beans and fish sandwiches

  • Beans are richer in fiber and copper, yet fish sandwiches are richer in vitamin B12, selenium, iron, vitamin B3, and vitamin K.
  • Daily need coverage for vitamin B12 for fish sandwiches is 28% higher.
  • Beans contain 6 times more fiber than fish sandwiches. Beans contain 5.5g of fiber, while fish sandwiches contain 1g.
  • Beans contain less saturated fat.
  • Beans have a lower glycemic index than fish sandwiches.

Food types used in this article are Beans, baked, canned, no salt added and Fast foods, fish sandwich, with tartar sauce.

Infographic

Beans vs Fish 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
6
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +43.7%
Contains more CopperCopper +174.7%
Contains more ZincZinc +185.7%
Contains less SodiumSodium -99.8%
Contains more IronIron +417.2%
Contains more PhosphorusPhosphorus +11.5%
Contains more SeleniumSelenium +300%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +72.2%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +91.7%
~equal in Choline ~28.9mg

All nutrients comparison - raw data values

Nutrient Beans Fish sandwich DV% diff.
Polyunsaturated fat 0.172g 6.257g 41%
Vitamin B12 0µg 0.68µg 28%
Sodium 1mg 602mg 26%
Selenium 4.5µg 18µg 25%
Fats 0.4g 12.45g 19%
Fiber 5.5g 1g 18%
Copper 0.206mg 0.075mg 15%
Iron 0.29mg 1.5mg 15%
Cholesterol 0mg 35mg 12%
Protein 4.8g 10.29g 11%
Vitamin B3 0.43mg 2.15mg 11%
Vitamin K 0.8µg 13.6µg 11%
Manganese 0.264mg 11%
Zinc 1.4mg 0.49mg 8%
Calories 105kcal 257kcal 8%
Saturated fat 0.103g 1.949g 8%
Vitamin B5 0.37mg 7%
Folate 24µg 46µg 6%
Vitamin B2 0.06mg 0.14mg 6%
Monounsaturated fat 0.035g 2.595g 6%
Vitamin B6 0.13mg 0.07mg 5%
Vitamin B1 0.15mg 0.21mg 5%
Potassium 296mg 206mg 3%
Vitamin E 0.15mg 0.55mg 3%
Carbs 20.49g 26.69g 2%
Fructose 1.47g 2%
Phosphorus 104mg 116mg 2%
Magnesium 32mg 25mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin C 3.1mg 1.8mg 1%
Calcium 50mg 37mg 1%
Vitamin D 0IU 9IU 1%
Net carbs 14.99g 25.69g N/A
Sugar 7.78g 3.53g N/A
Vitamin A 5µg 6µg 0%
Trans fat 0g 0.08g N/A
Choline 30.8mg 28.9mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +49.9%
Contains more ProteinProtein +114.4%
Contains more FatsFats +3012.5%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +24.6%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +7314.3%
Contains more Poly. FatPolyunsaturated fat +3537.8%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.