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  6. Navy bean raw vs. Cheese sandwich

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

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +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%
~equal in Potassium ~306mg
~equal in Zinc ~0.87mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.358mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cheese sandwich 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97.9%
Contains more Mono. FatMonounsaturated fat +19805.8%
Contains more Poly. FatPolyunsaturated fat +2152.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.