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  6. Broad bean raw vs. Club sandwich

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

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The main differences between broad bean raw and club sandwich

  • Broad bean raw has more copper, folate, vitamin K, and fiber; however, club sandwich has more selenium, vitamin B3, and vitamin B12.
  • Daily need coverage for selenium for club sandwich is 44% higher.
  • Club sandwich has 6 times less fiber than broad bean raw. Broad bean raw has 7.5g of fiber, while club sandwich has 1.2g.
  • Broad bean raw is lower in sodium.

Food types used in this article are Beans, fava, in pod, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Broad bean raw 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 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +13.1%
Contains more CopperCopper +351.7%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +156.8%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +66.7%
Contains more SeleniumSelenium +3000%
~equal in Magnesium ~32mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +90.2%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin KVitamin K +370.1%
Contains more FolateFolate +377.4%
Contains more Vitamin CVitamin C +18.9%
Contains more Vitamin AVitamin A +105.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B3Vitamin B3 +147.9%
Contains more Vitamin B5Vitamin B5 +267.1%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Broad bean raw Club sandwich DV% diff.
Selenium 0.8µg 24.8µg 44%
Copper 0.402mg 0.089mg 35%
Manganese 0.661mg 29%
Folate 148µg 31µg 29%
Vitamin K 40.9µg 8.7µg 27%
Sodium 25mg 630mg 26%
Fiber 7.5g 1.2g 25%
Vitamin B3 2.249mg 5.575mg 21%
Vitamin B12 0µg 0.47µg 20%
Protein 7.92g 17.19g 19%
Cholesterol 0mg 46mg 15%
Vitamin B6 0.104mg 0.296mg 15%
Saturated fat 0.118g 3.109g 14%
Vitamin B5 0.225mg 0.826mg 12%
Phosphorus 129mg 215mg 12%
Fats 0.73g 8.05g 11%
Polyunsaturated fat 0.342g 1.88g 10%
Choline 47.8mg 9%
Vitamin B2 0.29mg 0.186mg 8%
Monounsaturated fat 0.104g 2.949g 7%
Calories 88kcal 220kcal 7%
Calcium 37mg 95mg 6%
Vitamin E 1.16mg 0.61mg 4%
Vitamin B1 0.133mg 0.172mg 3%
Zinc 1mg 1.34mg 3%
Potassium 332mg 226mg 3%
Vitamin A 17µg 35µg 2%
Iron 1.55mg 1.37mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Carbs 17.63g 19.87g 1%
Vitamin C 3.7mg 4.4mg 1%
Net carbs 10.13g 18.67g N/A
Magnesium 33mg 32mg 0%
Sugar 9.21g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

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
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 +117%
Contains more FatsFats +1002.7%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +111.6%

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
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 -96.2%
Contains more Mono. FatMonounsaturated fat +2735.6%
Contains more Poly. FatPolyunsaturated fat +449.7%

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. 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.