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  6. Cheese sandwich vs. Beans

Cheese sandwich vs. Beans — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and beans

  • Beans have less phosphorus, selenium, iron, vitamin B2, vitamin B1, vitamin B3, calcium, and vitamin B6.
  • Cheese sandwich's daily need coverage for phosphorus is 40% more.
  • Cheese sandwich has 839 times more sodium than beans. Cheese sandwich has 839mg of sodium, while beans have 1mg.
  • Cheese sandwich has a higher glycemic index than beans.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Beans, baked, canned, no salt added.

Infographic

Cheese sandwich vs Beans 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +308%
Contains more IronIron +803.4%
Contains more PhosphorusPhosphorus +267.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +440%
Contains more CopperCopper +28.8%
Contains more ZincZinc +60.9%
Contains less SodiumSodium -99.9%
~equal in Potassium ~296mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +611.7%
Contains more Vitamin B3Vitamin B3 +640.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +106.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Beans DV% diff.
Polyunsaturated fat 9.166g 0.172g 60%
Manganese 1.083mg 47%
Phosphorus 382mg 104mg 40%
Fats 25g 0.4g 38%
Selenium 24.3µg 4.5µg 36%
Sodium 839mg 1mg 36%
Iron 2.62mg 0.29mg 29%
Vitamin B2 0.427mg 0.06mg 28%
Monounsaturated fat 10.351g 0.035g 26%
Calories 497kcal 105kcal 20%
Saturated fat 4.129g 0.103g 18%
Vitamin B3 3.185mg 0.43mg 17%
Vitamin B1 0.358mg 0.15mg 17%
Calcium 204mg 50mg 15%
Carbs 58.2g 20.49g 13%
Vitamin B5 0.622mg 12%
Folate 64µg 24µg 10%
Fiber 3.1g 5.5g 10%
Protein 9.8g 4.8g 10%
Vitamin B6 0.261mg 0.13mg 10%
Choline 30.8mg 6%
Copper 0.16mg 0.206mg 5%
Magnesium 54mg 32mg 5%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 1.4mg 5%
Vitamin C 1.5mg 3.1mg 2%
Vitamin A 21µg 5µg 2%
Cholesterol 7mg 0mg 2%
Vitamin K 0.8µg 1%
Vitamin E 0.15mg 1%
Net carbs 55.1g 14.99g N/A
Potassium 306mg 296mg 0%
Sugar 7.78g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +104.2%
Contains more FatsFats +6150%
Contains more CarbsCarbs +184%
Contains more OtherOther +122.2%
Contains more WaterWater +2168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +29474.3%
Contains more Poly. FatPolyunsaturated fat +5229.1%
Contains less Sat. FatSaturated fat -97.5%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.