Navy bean raw vs. Cheese sandwich — In-Depth Nutrition Comparison
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How are navy bean raw and cheese sandwich different?
- Navy bean raw is higher in copper, vitamin C, and folate; however, cheese sandwich is richer in selenium, phosphorus, manganese, calcium, and vitamin B2.
- Daily need coverage for selenium for cheese sandwich is 43% higher.
- Navy bean raw contains 13 times more vitamin C than cheese sandwich. While navy bean raw contains 18.8mg of vitamin C, cheese sandwich contains only 1.5mg.
- Navy bean raw has less saturated fat.
- Navy bean raw has a lower glycemic index (39) than cheese sandwich (54).
Beans, navy, mature seeds, sprouted, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +87% |
| Contains more CopperCopper | +122.5% |
| Contains less SodiumSodium | -98.5% |
| Contains more CalciumCalcium | +1260% |
| Contains more IronIron | +35.8% |
| Contains more PhosphorusPhosphorus | +282% |
| Contains more ManganeseManganese | +165.4% |
| Contains more SeleniumSelenium | +3950% |
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.
| Contains more Vitamin CVitamin C | +1153.3% |
| Contains more Vitamin B5Vitamin B5 | +32.6% |
| Contains more FolateFolate | +106.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98.6% |
| Contains more Vitamin B3Vitamin B3 | +161.1% |
| Contains more Vitamin B6Vitamin B6 | +36.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +2373.4% |
| Contains more ProteinProtein | +59.3% |
| Contains more FatsFats | +3471.4% |
| Contains more CarbsCarbs | +346% |
| Contains more OtherOther | +300% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +19805.8% |
| Contains more Poly. FatPolyunsaturated fat | +2152.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.407g | 9.166g | 58% |
| Selenium | 0.6µg | 24.3µg | 43% |
| Phosphorus | 100mg | 382mg | 40% |
| Fats | 0.7g | 25g | 37% |
| Sodium | 13mg | 839mg | 36% |
| Manganese | 0.408mg | 1.083mg | 29% |
| Monounsaturated fat | 0.052g | 10.351g | 26% |
| Calories | 67kcal | 497kcal | 22% |
| Copper | 0.356mg | 0.16mg | 22% |
| Vitamin C | 18.8mg | 1.5mg | 19% |
| Calcium | 15mg | 204mg | 19% |
| Saturated fat | 0.085g | 4.129g | 18% |
| Folate | 132µg | 64µg | 17% |
| Vitamin B2 | 0.215mg | 0.427mg | 16% |
| Carbs | 13.05g | 58.2g | 15% |
| Vitamin B3 | 1.22mg | 3.185mg | 12% |
| Fiber | 3.1g | 12% | |
| Magnesium | 101mg | 54mg | 11% |
| Iron | 1.93mg | 2.62mg | 9% |
| Protein | 6.15g | 9.8g | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin B6 | 0.191mg | 0.261mg | 5% |
| Vitamin B5 | 0.825mg | 0.622mg | 4% |
| Vitamin B1 | 0.39mg | 0.358mg | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Net carbs | 13.05g | 55.1g | N/A |
| Potassium | 307mg | 306mg | 0% |
| Zinc | 0.89mg | 0.87mg | 0% |
| Tryptophan | 0.064mg | 0.13mg | 0% |
| Threonine | 0.258mg | 0.298mg | 0% |
| Isoleucine | 0.273mg | 0.383mg | 0% |
| Leucine | 0.442mg | 0.698mg | 0% |
| Lysine | 0.35mg | 0.344mg | 0% |
| Methionine | 0.064mg | 0.167mg | 0% |
| Phenylalanine | 0.31mg | 0.472mg | 0% |
| Valine | 0.316mg | 0.438mg | 0% |
| Histidine | 0.172mg | 0.219mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
32%
Minerals Daily Need Coverage Score
42%
85%
Comparison summary
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 826mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 4.044g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1.3)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.