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  6. Black turtle bean vs. Club sandwich

Black turtle bean vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and club sandwich?

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, potassium, phosphorus, and magnesium, yet club sandwich is higher in selenium.
  • Black turtle bean's daily need coverage for folate is 103% more.
  • Black turtle bean has 13 times more fiber than club sandwich. While black turtle bean has 15.5g of fiber, club sandwich has only 1.2g.
  • The amount of sodium in black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +400%
Contains more CalciumCalcium +68.4%
Contains more PotassiumPotassium +563.7%
Contains more IronIron +535%
Contains more CopperCopper +1023.6%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +104.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +675%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 Choline Choline 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more FolateFolate +1332.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +185.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.4%
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B5 ~0.826mg
~equal in Vitamin B6 ~0.296mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Club sandwich DV% diff.
Folate 444µg 31µg 103%
Copper 1mg 0.089mg 101%
Iron 8.7mg 1.37mg 92%
Vitamin B1 0.9mg 0.172mg 61%
Fiber 15.5g 1.2g 57%
Manganese 1mg 43%
Selenium 3.2µg 24.8µg 39%
Potassium 1500mg 226mg 37%
Phosphorus 440mg 215mg 32%
Magnesium 160mg 32mg 30%
Sodium 9mg 630mg 27%
Vitamin B3 1.955mg 5.575mg 23%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Carbs 63.25g 19.87g 14%
Saturated fat 0.232g 3.109g 13%
Fats 0.9g 8.05g 11%
Polyunsaturated fat 0.387g 1.88g 10%
Choline 47.8mg 9%
Zinc 2.2mg 1.34mg 8%
Protein 21.25g 17.19g 8%
Monounsaturated fat 0.078g 2.949g 7%
Calcium 160mg 95mg 7%
Calories 339kcal 220kcal 6%
Vitamin C 0mg 4.4mg 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.21mg 0.61mg 3%
Vitamin K 5.6µg 8.7µg 3%
Vitamin B2 0.193mg 0.186mg 1%
Vitamin B6 0.286mg 0.296mg 1%
Vitamin B5 0.899mg 0.826mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 47.75g 18.67g N/A
Sugar 2.12g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +23.6%
Contains more CarbsCarbs +218.3%
Contains more OtherOther +51.9%
Contains more FatsFats +794.4%
Contains more WaterWater +377.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -92.5%
Contains more Mono. FatMonounsaturated fat +3680.8%
Contains more Poly. FatPolyunsaturated fat +385.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.