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  6. Cheese sandwich vs. Black turtle bean

Cheese sandwich vs. Black turtle bean — In-Depth Nutrition Comparison

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How are cheese sandwich and black turtle bean different?

  • Cheese sandwich is higher in selenium; however, black turtle bean is richer in folate, copper, iron, fiber, vitamin B1, potassium, and magnesium.
  • Daily need coverage for folate for black turtle bean is 95% higher.
  • Cheese sandwich contains 93 times more sodium than black turtle bean. While cheese sandwich contains 839mg of sodium, black turtle bean contains only 9mg.
  • Black turtle bean has a lower glycemic index (20) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Cheese sandwich vs Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +27.5%
Contains more SeleniumSelenium +659.4%
Contains more MagnesiumMagnesium +196.3%
Contains more PotassiumPotassium +390.2%
Contains more IronIron +232.1%
Contains more CopperCopper +525%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.9%
~equal in Manganese ~1mg

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +151.4%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more FolateFolate +593.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Black turtle bean DV% diff.
Folate 64µg 444µg 95%
Copper 0.16mg 1mg 93%
Iron 2.62mg 8.7mg 76%
Polyunsaturated fat 9.166g 0.387g 59%
Fiber 3.1g 15.5g 50%
Vitamin B1 0.358mg 0.9mg 45%
Selenium 24.3µg 3.2µg 38%
Fats 25g 0.9g 37%
Sodium 839mg 9mg 36%
Potassium 306mg 1500mg 35%
Monounsaturated fat 10.351g 0.078g 26%
Magnesium 54mg 160mg 25%
Protein 9.8g 21.25g 23%
Vitamin B2 0.427mg 0.193mg 18%
Saturated fat 4.129g 0.232g 18%
Zinc 0.87mg 2.2mg 12%
Vitamin B3 3.185mg 1.955mg 8%
Calories 497kcal 339kcal 8%
Phosphorus 382mg 440mg 8%
Vitamin B5 0.622mg 0.899mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin K 5.6µg 5%
Manganese 1.083mg 1mg 4%
Calcium 204mg 160mg 4%
Carbs 58.2g 63.25g 2%
Vitamin A 21µg 0µg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B6 0.261mg 0.286mg 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0.21mg 1%
Net carbs 55.1g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.13mg 0.252mg 0%
Threonine 0.298mg 0.894mg 0%
Isoleucine 0.383mg 0.938mg 0%
Leucine 0.698mg 1.697mg 0%
Lysine 0.344mg 1.459mg 0%
Methionine 0.167mg 0.32mg 0%
Phenylalanine 0.472mg 1.149mg 0%
Valine 0.438mg 1.112mg 0%
Histidine 0.219mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2677.8%
Contains more ProteinProtein +116.8%
Contains more WaterWater +243.8%
~equal in Carbs ~63.25g
~equal in Other ~3.6g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +13170.5%
Contains more Poly. FatPolyunsaturated fat +2268.5%
Contains less Sat. FatSaturated fat -94.4%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.