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  6. Broad bean raw vs. Cheese sandwich

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

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What are the main differences between broad bean raw and cheese sandwich?

  • Broad bean raw is richer in copper, folate, and fiber, yet cheese sandwich is richer in selenium, phosphorus, vitamin B1, manganese, and calcium.
  • Cheese sandwich's daily need coverage for selenium is 43% higher.
  • Broad bean raw has 3 times more copper than cheese sandwich. Broad bean raw has 0.402mg of copper, while cheese sandwich has 0.16mg.
  • Broad bean raw contains less sodium.
  • Cheese sandwich has a lower glycemic index than broad bean raw.

We used Beans, fava, in pod, raw and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CopperCopper +151.3%
Contains more ZincZinc +14.9%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +451.4%
Contains more IronIron +69%
Contains more PhosphorusPhosphorus +196.1%
Contains more ManganeseManganese +63.8%
Contains more SeleniumSelenium +2937.5%
~equal in Potassium ~306mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +146.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131.3%
Contains more Vitamin AVitamin A +23.5%
Contains more Vitamin B1Vitamin B1 +169.2%
Contains more Vitamin B2Vitamin B2 +47.2%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +176.4%
Contains more Vitamin B6Vitamin B6 +151%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Cheese sandwich DV% diff.
Polyunsaturated fat 0.342g 9.166g 59%
Selenium 0.8µg 24.3µg 43%
Fats 0.73g 25g 37%
Phosphorus 129mg 382mg 36%
Sodium 25mg 839mg 35%
Vitamin K 40.9µg 34%
Copper 0.402mg 0.16mg 27%
Monounsaturated fat 0.104g 10.351g 26%
Folate 148µg 64µg 21%
Calories 88kcal 497kcal 20%
Vitamin B1 0.133mg 0.358mg 19%
Manganese 0.661mg 1.083mg 18%
Fiber 7.5g 3.1g 18%
Saturated fat 0.118g 4.129g 18%
Calcium 37mg 204mg 17%
Carbs 17.63g 58.2g 14%
Iron 1.55mg 2.62mg 13%
Vitamin B6 0.104mg 0.261mg 12%
Vitamin B2 0.29mg 0.427mg 11%
Vitamin E 1.16mg 8%
Vitamin B5 0.225mg 0.622mg 8%
Vitamin B3 2.249mg 3.185mg 6%
Magnesium 33mg 54mg 5%
Vitamin B12 0µg 0.12µg 5%
Protein 7.92g 9.8g 4%
Cholesterol 0mg 7mg 2%
Vitamin C 3.7mg 1.5mg 2%
Potassium 332mg 306mg 1%
Zinc 1mg 0.87mg 1%
Net carbs 10.13g 55.1g N/A
Sugar 9.21g N/A
Vitamin A 17µg 21µg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 WaterWater +2168.8%
Contains more ProteinProtein +23.7%
Contains more FatsFats +3324.7%
Contains more CarbsCarbs +230.1%
Contains more OtherOther +239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -97.1%
Contains more Mono. FatMonounsaturated fat +9852.9%
Contains more Poly. FatPolyunsaturated fat +2580.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.