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.
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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.
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
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
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
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% |