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  6. Cheese sandwich vs. Cranberry bean raw

Cheese sandwich vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and cranberry bean raw

  • Cheese sandwich has more selenium; however, cranberry bean raw has more folate, fiber, copper, vitamin B1, potassium, iron, zinc, and magnesium.
  • Cranberry bean raw's daily need coverage for folate is 135% more.
  • Cheese sandwich has 140 times more sodium than cranberry bean raw. Cheese sandwich has 839mg of sodium, while cranberry bean raw has 6mg.
  • Cheese sandwich has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Beans, cranberry (roman), mature seeds, raw.

Infographic

Cheese sandwich vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +60.6%
Contains more ManganeseManganese +17.7%
Contains more SeleniumSelenium +91.3%
Contains more MagnesiumMagnesium +188.9%
Contains more PotassiumPotassium +335.3%
Contains more IronIron +90.8%
Contains more CopperCopper +396.3%
Contains more ZincZinc +317.2%
Contains less SodiumSodium -99.3%
~equal in Phosphorus ~372mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100.5%
Contains more Vitamin B3Vitamin B3 +118.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +108.7%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more FolateFolate +843.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Cranberry bean raw DV% diff.
Folate 64µg 604µg 135%
Fiber 3.1g 24.7g 86%
Copper 0.16mg 0.794mg 70%
Polyunsaturated fat 9.166g 0.527g 58%
Fats 25g 1.23g 37%
Sodium 839mg 6mg 36%
Vitamin B1 0.358mg 0.747mg 32%
Potassium 306mg 1332mg 30%
Iron 2.62mg 5mg 30%
Protein 9.8g 23.03g 26%
Monounsaturated fat 10.351g 0.106g 26%
Zinc 0.87mg 3.63mg 25%
Magnesium 54mg 156mg 24%
Selenium 24.3µg 12.7µg 21%
Saturated fat 4.129g 0.316g 17%
Vitamin B2 0.427mg 0.213mg 16%
Vitamin B3 3.185mg 1.455mg 11%
Calories 497kcal 335kcal 8%
Calcium 204mg 127mg 8%
Manganese 1.083mg 0.92mg 7%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.261mg 0.309mg 4%
Vitamin B5 0.622mg 0.748mg 3%
Vitamin A 21µg 0µg 2%
Vitamin C 1.5mg 0mg 2%
Cholesterol 7mg 0mg 2%
Carbs 58.2g 60.05g 1%
Phosphorus 382mg 372mg 1%
Net carbs 55.1g 35.35g N/A
Tryptophan 0.13mg 0.273mg 0%
Threonine 0.298mg 0.969mg 0%
Isoleucine 0.383mg 1.017mg 0%
Leucine 0.698mg 1.838mg 0%
Lysine 0.344mg 1.58mg 0%
Methionine 0.167mg 0.346mg 0%
Phenylalanine 0.472mg 1.245mg 0%
Valine 0.438mg 1.205mg 0%
Histidine 0.219mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1932.5%
Contains more OtherOther +15.2%
Contains more ProteinProtein +135%
Contains more WaterWater +287.2%
~equal in Carbs ~60.05g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +9665.1%
Contains more Poly. FatPolyunsaturated fat +1639.3%
Contains less Sat. FatSaturated fat -92.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.