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  6. Cheese sandwich vs. Navy bean raw

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

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How are cheese sandwich and navy bean raw different?

  • Cheese sandwich is higher in selenium, phosphorus, manganese, calcium, and vitamin B2; however, navy bean raw is richer in copper, vitamin C, and folate.
  • Daily need coverage for selenium for cheese sandwich is 43% higher.
  • Cheese sandwich contains 65 times more sodium than navy bean raw. While cheese sandwich contains 839mg of sodium, navy bean raw contains only 13mg.
  • Navy bean raw has a lower glycemic index (39) than cheese sandwich (54).

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

Infographic

Cheese sandwich vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +1260%
Contains more IronIron +35.8%
Contains more PhosphorusPhosphorus +282%
Contains more ManganeseManganese +165.4%
Contains more SeleniumSelenium +3950%
Contains more MagnesiumMagnesium +87%
Contains more CopperCopper +122.5%
Contains less SodiumSodium -98.5%
~equal in Potassium ~307mg
~equal in Zinc ~0.89mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +161.1%
Contains more Vitamin B6Vitamin B6 +36.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1153.3%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more FolateFolate +106.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Navy bean raw DV% diff.
Polyunsaturated fat 9.166g 0.407g 58%
Selenium 24.3µg 0.6µg 43%
Phosphorus 382mg 100mg 40%
Fats 25g 0.7g 37%
Sodium 839mg 13mg 36%
Manganese 1.083mg 0.408mg 29%
Monounsaturated fat 10.351g 0.052g 26%
Calories 497kcal 67kcal 22%
Copper 0.16mg 0.356mg 22%
Vitamin C 1.5mg 18.8mg 19%
Calcium 204mg 15mg 19%
Saturated fat 4.129g 0.085g 18%
Folate 64µg 132µg 17%
Vitamin B2 0.427mg 0.215mg 16%
Carbs 58.2g 13.05g 15%
Vitamin B3 3.185mg 1.22mg 12%
Fiber 3.1g 12%
Magnesium 54mg 101mg 11%
Iron 2.62mg 1.93mg 9%
Protein 9.8g 6.15g 7%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.261mg 0.191mg 5%
Vitamin B5 0.622mg 0.825mg 4%
Vitamin B1 0.358mg 0.39mg 3%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 13.05g N/A
Potassium 306mg 307mg 0%
Zinc 0.87mg 0.89mg 0%
Tryptophan 0.13mg 0.064mg 0%
Threonine 0.298mg 0.258mg 0%
Isoleucine 0.383mg 0.273mg 0%
Leucine 0.698mg 0.442mg 0%
Lysine 0.344mg 0.35mg 0%
Methionine 0.167mg 0.064mg 0%
Phenylalanine 0.472mg 0.31mg 0%
Valine 0.438mg 0.316mg 0%
Histidine 0.219mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +59.3%
Contains more FatsFats +3471.4%
Contains more CarbsCarbs +346%
Contains more OtherOther +300%
Contains more WaterWater +2373.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +19805.8%
Contains more Poly. FatPolyunsaturated fat +2152.1%
Contains less Sat. FatSaturated fat -97.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.