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  6. Club sandwich vs. Bean raw

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

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Summary of differences between club sandwich and bean raw

  • Club sandwich has more vitamin B3, while bean raw has more folate, copper, fiber, iron, vitamin B1, potassium, magnesium, and phosphorus.
  • Bean raw covers your daily need for folate, 124% more than club sandwich.
  • Club sandwich contains 53 times more sodium than bean raw. While club sandwich contains 630mg of sodium, bean raw contains only 12mg.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beans, pinto, mature seeds, raw.

Infographic

Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 MagnesiumMagnesium +450%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +516.4%
Contains more IronIron +270.1%
Contains more CopperCopper +903.4%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +91.2%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +12.5%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 EVitamin E +190.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +374.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.4%
Contains more Vitamin CVitamin C +43.2%
Contains more Vitamin B1Vitamin B1 +314.5%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B6Vitamin B6 +60.1%
Contains more FolateFolate +1593.5%
Contains more CholineCholine +38.5%
~equal in Vitamin B5 ~0.785mg

All nutrients comparison - raw data values

Nutrient Club sandwich Bean raw DV% diff.
Folate 31µg 525µg 124%
Copper 0.089mg 0.893mg 89%
Fiber 1.2g 15.5g 57%
Manganese 1.148mg 50%
Iron 1.37mg 5.07mg 46%
Vitamin B1 0.172mg 0.713mg 45%
Magnesium 32mg 176mg 34%
Potassium 226mg 1393mg 34%
Phosphorus 215mg 411mg 28%
Vitamin B3 5.575mg 1.174mg 28%
Sodium 630mg 12mg 27%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Carbs 19.87g 62.55g 14%
Starch 34.17g 14%
Vitamin B6 0.296mg 0.474mg 14%
Saturated fat 3.109g 0.235g 13%
Polyunsaturated fat 1.88g 0.407g 10%
Fats 8.05g 1.23g 10%
Zinc 1.34mg 2.28mg 9%
Protein 17.19g 21.42g 8%
Monounsaturated fat 2.949g 0.229g 7%
Calories 220kcal 347kcal 6%
Selenium 24.8µg 27.9µg 6%
Vitamin A 35µg 0µg 4%
Vitamin K 8.7µg 5.6µg 3%
Choline 47.8mg 66.2mg 3%
Vitamin E 0.61mg 0.21mg 3%
Calcium 95mg 113mg 2%
Vitamin C 4.4mg 6.3mg 2%
Vitamin B2 0.186mg 0.212mg 2%
Vitamin B5 0.826mg 0.785mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 47.05g N/A
Sugar 4.68g 2.11g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 +554.5%
Contains more WaterWater +363.5%
Contains more ProteinProtein +24.6%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +46.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +1187.8%
Contains more Poly. FatPolyunsaturated fat +361.9%
Contains less Sat. FatSaturated fat -92.4%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.