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  6. Cheese sandwich vs. Bean raw

Cheese sandwich vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between cheese sandwich and bean raw

  • Cheese sandwich has more vitamin B2; however, bean raw is higher in folate, copper, fiber, potassium, iron, vitamin B1, and magnesium.
  • Bean raw covers your daily folate needs 115% more than cheese sandwich.
  • Bean raw contains 70 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while bean raw contains 12mg.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Crackers, wheat, sandwich, with cheese filling and Beans, pinto, mature seeds, raw.

Infographic

Cheese sandwich vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +80.5%
Contains more MagnesiumMagnesium +225.9%
Contains more PotassiumPotassium +355.2%
Contains more IronIron +93.5%
Contains more CopperCopper +458.1%
Contains more ZincZinc +162.1%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +14.8%
~equal in Phosphorus ~411mg
~equal in Manganese ~1.148mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +171.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin B1Vitamin B1 +99.2%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +81.6%
Contains more FolateFolate +720.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Bean raw DV% diff.
Folate 64µg 525µg 115%
Copper 0.16mg 0.893mg 81%
Polyunsaturated fat 9.166g 0.407g 58%
Fiber 3.1g 15.5g 50%
Fats 25g 1.23g 37%
Sodium 839mg 12mg 36%
Potassium 306mg 1393mg 32%
Iron 2.62mg 5.07mg 31%
Vitamin B1 0.358mg 0.713mg 30%
Magnesium 54mg 176mg 29%
Monounsaturated fat 10.351g 0.229g 25%
Protein 9.8g 21.42g 23%
Saturated fat 4.129g 0.235g 18%
Vitamin B2 0.427mg 0.212mg 17%
Vitamin B6 0.261mg 0.474mg 16%
Starch 34.17g 14%
Zinc 0.87mg 2.28mg 13%
Vitamin B3 3.185mg 1.174mg 13%
Choline 66.2mg 12%
Calcium 204mg 113mg 9%
Calories 497kcal 347kcal 8%
Selenium 24.3µg 27.9µg 7%
Vitamin K 5.6µg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin C 1.5mg 6.3mg 5%
Phosphorus 382mg 411mg 4%
Manganese 1.083mg 1.148mg 3%
Vitamin B5 0.622mg 0.785mg 3%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0.21mg 1%
Carbs 58.2g 62.55g 1%
Net carbs 55.1g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.13mg 0.237mg 0%
Threonine 0.298mg 0.81mg 0%
Isoleucine 0.383mg 0.871mg 0%
Leucine 0.698mg 1.558mg 0%
Lysine 0.344mg 1.356mg 0%
Methionine 0.167mg 0.259mg 0%
Phenylalanine 0.472mg 1.095mg 0%
Valine 0.438mg 0.998mg 0%
Histidine 0.219mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +1932.5%
Contains more ProteinProtein +118.6%
Contains more WaterWater +254.1%
~equal in Carbs ~62.55g
~equal in Other ~3.47g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4420.1%
Contains more Poly. FatPolyunsaturated fat +2152.1%
Contains less Sat. FatSaturated fat -94.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.