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  6. Kidney beans raw vs. Club sandwich

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

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How are kidney beans raw and club sandwich different?

  • Kidney beans raw is richer in copper, fiber, folate, iron, potassium, vitamin B1, phosphorus, and magnesium, while club sandwich is higher in selenium.
  • Kidney beans raw covers your daily need for copper, 97% more than club sandwich.
  • Kidney beans raw contains 21 times more fiber than club sandwich. Kidney beans raw contains 24.9g of fiber, while club sandwich contains 1.2g.
  • Kidney beans raw is lower in sodium.

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

Infographic

Kidney beans 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 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +50.5%
Contains more PotassiumPotassium +522.1%
Contains more IronIron +498.5%
Contains more CopperCopper +976.4%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +89.3%
Contains less SodiumSodium -96.2%
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 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin KVitamin K +118.4%
Contains more FolateFolate +1171%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +170.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~4.4mg
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Club sandwich DV% diff.
Copper 0.958mg 0.089mg 97%
Fiber 24.9g 1.2g 95%
Folate 394µg 31µg 91%
Iron 8.2mg 1.37mg 85%
Manganese 1.021mg 44%
Selenium 3.2µg 24.8µg 39%
Potassium 1406mg 226mg 35%
Vitamin B1 0.529mg 0.172mg 30%
Phosphorus 407mg 215mg 27%
Sodium 24mg 630mg 26%
Magnesium 140mg 32mg 26%
Vitamin B3 2.06mg 5.575mg 22%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Saturated fat 0.12g 3.109g 14%
Zinc 2.79mg 1.34mg 13%
Carbs 60.01g 19.87g 13%
Protein 23.58g 17.19g 13%
Fats 0.83g 8.05g 11%
Choline 47.8mg 9%
Vitamin K 19µg 8.7µg 9%
Polyunsaturated fat 0.457g 1.88g 9%
Vitamin B6 0.397mg 0.296mg 8%
Monounsaturated fat 0.064g 2.949g 7%
Calories 333kcal 220kcal 6%
Calcium 143mg 95mg 5%
Vitamin A 0µg 35µg 4%
Vitamin B2 0.219mg 0.186mg 3%
Vitamin E 0.22mg 0.61mg 3%
Vitamin B5 0.78mg 0.826mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 4.5mg 4.4mg 0%
Net carbs 35.11g 18.67g N/A
Sugar 2.23g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0.004g N/A

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
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 +37.2%
Contains more CarbsCarbs +202%
Contains more OtherOther +61.6%
Contains more FatsFats +869.9%
Contains more WaterWater +347%

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
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 -96.1%
Contains more Mono. FatMonounsaturated fat +4507.8%
Contains more Poly. FatPolyunsaturated fat +311.4%

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. 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.