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  6. Cranberry bean raw vs. Cheese sandwich

Cranberry bean raw vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and cheese sandwich

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, potassium, iron, zinc, and magnesium; however, cheese sandwich has more selenium.
  • Cranberry bean raw's daily need coverage for folate is 135% more.
  • Cranberry bean raw has 8 times more fiber than cheese sandwich. Cranberry bean raw has 24.7g of fiber, while cheese sandwich has 3.1g.
  • Cranberry bean raw is lower in sodium.
  • Cheese sandwich has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Cranberry bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 MagnesiumMagnesium +188.9%
Contains more PotassiumPotassium +335.3%
Contains more IronIron +90.8%
Contains more CopperCopper +396.3%
Contains more ZincZinc +317.2%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +60.6%
Contains more ManganeseManganese +17.7%
Contains more SeleniumSelenium +91.3%
~equal in Phosphorus ~382mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin B1Vitamin B1 +108.7%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more FolateFolate +843.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100.5%
Contains more Vitamin B3Vitamin B3 +118.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cheese sandwich DV% diff.
Folate 604µg 64µg 135%
Fiber 24.7g 3.1g 86%
Copper 0.794mg 0.16mg 70%
Polyunsaturated fat 0.527g 9.166g 58%
Fats 1.23g 25g 37%
Sodium 6mg 839mg 36%
Vitamin B1 0.747mg 0.358mg 32%
Potassium 1332mg 306mg 30%
Iron 5mg 2.62mg 30%
Protein 23.03g 9.8g 26%
Monounsaturated fat 0.106g 10.351g 26%
Zinc 3.63mg 0.87mg 25%
Magnesium 156mg 54mg 24%
Selenium 12.7µg 24.3µg 21%
Saturated fat 0.316g 4.129g 17%
Vitamin B2 0.213mg 0.427mg 16%
Vitamin B3 1.455mg 3.185mg 11%
Calories 335kcal 497kcal 8%
Calcium 127mg 204mg 8%
Manganese 0.92mg 1.083mg 7%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.309mg 0.261mg 4%
Vitamin B5 0.748mg 0.622mg 3%
Vitamin A 0µg 21µg 2%
Vitamin C 0mg 1.5mg 2%
Cholesterol 0mg 7mg 2%
Carbs 60.05g 58.2g 1%
Phosphorus 372mg 382mg 1%
Net carbs 35.35g 55.1g N/A
Tryptophan 0.273mg 0.13mg 0%
Threonine 0.969mg 0.298mg 0%
Isoleucine 1.017mg 0.383mg 0%
Leucine 1.838mg 0.698mg 0%
Lysine 1.58mg 0.344mg 0%
Methionine 0.346mg 0.167mg 0%
Phenylalanine 1.245mg 0.472mg 0%
Valine 1.205mg 0.438mg 0%
Histidine 0.641mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +135%
Contains more WaterWater +287.2%
Contains more FatsFats +1932.5%
Contains more OtherOther +15.2%
~equal in Carbs ~58.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -92.3%
Contains more Mono. FatMonounsaturated fat +9665.1%
Contains more Poly. FatPolyunsaturated fat +1639.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.