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  6. Cheese sandwich vs. Kidney beans raw

Cheese sandwich vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and kidney beans raw

  • Cheese sandwich has more selenium; however, kidney beans raw is richer in copper, fiber, folate, iron, potassium, magnesium, and zinc.
  • Kidney beans raw covers your daily copper needs 89% more than cheese sandwich.
  • Kidney beans raw has 35 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while kidney beans raw has 24mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Beans, kidney, all types, mature seeds, raw.

Infographic

Cheese sandwich vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +42.7%
Contains more SeleniumSelenium +659.4%
Contains more MagnesiumMagnesium +159.3%
Contains more PotassiumPotassium +359.5%
Contains more IronIron +213%
Contains more CopperCopper +498.8%
Contains more ZincZinc +220.7%
Contains less SodiumSodium -97.1%
~equal in Phosphorus ~407mg
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more FolateFolate +515.6%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Kidney beans raw DV% diff.
Copper 0.16mg 0.958mg 89%
Fiber 3.1g 24.9g 87%
Folate 64µg 394µg 83%
Iron 2.62mg 8.2mg 70%
Polyunsaturated fat 9.166g 0.457g 58%
Selenium 24.3µg 3.2µg 38%
Fats 25g 0.83g 37%
Sodium 839mg 24mg 35%
Potassium 306mg 1406mg 32%
Protein 9.8g 23.58g 28%
Monounsaturated fat 10.351g 0.064g 26%
Magnesium 54mg 140mg 20%
Saturated fat 4.129g 0.12g 18%
Zinc 0.87mg 2.79mg 17%
Vitamin K 19µg 16%
Vitamin B2 0.427mg 0.219mg 16%
Vitamin B1 0.358mg 0.529mg 14%
Vitamin B6 0.261mg 0.397mg 10%
Calories 497kcal 333kcal 8%
Vitamin B3 3.185mg 2.06mg 7%
Calcium 204mg 143mg 6%
Vitamin B12 0.12µg 0µg 5%
Phosphorus 382mg 407mg 4%
Manganese 1.083mg 1.021mg 3%
Vitamin B5 0.622mg 0.78mg 3%
Vitamin C 1.5mg 4.5mg 3%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0.22mg 1%
Carbs 58.2g 60.01g 1%
Net carbs 55.1g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.13mg 0.279mg 0%
Threonine 0.298mg 0.992mg 0%
Isoleucine 0.383mg 1.041mg 0%
Leucine 0.698mg 1.882mg 0%
Lysine 0.344mg 1.618mg 0%
Methionine 0.167mg 0.355mg 0%
Phenylalanine 0.472mg 1.275mg 0%
Valine 0.438mg 1.233mg 0%
Histidine 0.219mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2912%
Contains more ProteinProtein +140.6%
Contains more WaterWater +267.2%
~equal in Carbs ~60.01g
~equal in Other ~3.83g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +16073.4%
Contains more Poly. FatPolyunsaturated fat +1905.7%
Contains less Sat. FatSaturated fat -97.1%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.