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  6. Kidney beans raw vs. Cheese sandwich

Kidney beans raw vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and cheese sandwich

  • Kidney beans raw has more copper, fiber, folate, iron, potassium, magnesium, and zinc; however, cheese sandwich is richer in selenium.
  • Kidney beans raw covers your daily copper needs 89% more than cheese sandwich.
  • Cheese sandwich has 8 times less fiber than kidney beans raw. Kidney beans raw has 24.9g of fiber, while cheese sandwich has 3.1g.
  • Kidney beans raw contains less saturated fat.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +159.3%
Contains more PotassiumPotassium +359.5%
Contains more IronIron +213%
Contains more CopperCopper +498.8%
Contains more ZincZinc +220.7%
Contains less SodiumSodium -97.1%
Contains more CalciumCalcium +42.7%
Contains more SeleniumSelenium +659.4%
~equal in Phosphorus ~382mg
~equal in Manganese ~1.083mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +515.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cheese sandwich DV% diff.
Copper 0.958mg 0.16mg 89%
Fiber 24.9g 3.1g 87%
Folate 394µg 64µg 83%
Iron 8.2mg 2.62mg 70%
Polyunsaturated fat 0.457g 9.166g 58%
Selenium 3.2µg 24.3µg 38%
Fats 0.83g 25g 37%
Sodium 24mg 839mg 35%
Potassium 1406mg 306mg 32%
Protein 23.58g 9.8g 28%
Monounsaturated fat 0.064g 10.351g 26%
Magnesium 140mg 54mg 20%
Saturated fat 0.12g 4.129g 18%
Zinc 2.79mg 0.87mg 17%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.427mg 16%
Vitamin B1 0.529mg 0.358mg 14%
Vitamin B6 0.397mg 0.261mg 10%
Calories 333kcal 497kcal 8%
Vitamin B3 2.06mg 3.185mg 7%
Calcium 143mg 204mg 6%
Vitamin B12 0µg 0.12µg 5%
Phosphorus 407mg 382mg 4%
Manganese 1.021mg 1.083mg 3%
Vitamin B5 0.78mg 0.622mg 3%
Vitamin C 4.5mg 1.5mg 3%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin E 0.22mg 1%
Carbs 60.01g 58.2g 1%
Net carbs 35.11g 55.1g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.13mg 0%
Threonine 0.992mg 0.298mg 0%
Isoleucine 1.041mg 0.383mg 0%
Leucine 1.882mg 0.698mg 0%
Lysine 1.618mg 0.344mg 0%
Methionine 0.355mg 0.167mg 0%
Phenylalanine 1.275mg 0.472mg 0%
Valine 1.233mg 0.438mg 0%
Histidine 0.656mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +140.6%
Contains more WaterWater +267.2%
Contains more FatsFats +2912%
~equal in Carbs ~58.2g
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +16073.4%
Contains more Poly. FatPolyunsaturated fat +1905.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.