Club sandwich vs. Black turtle bean — In-Depth Nutrition Comparison
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What are the differences between club sandwich and black turtle bean?
- Club sandwich is higher in selenium, yet black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, potassium, phosphorus, and magnesium.
- Black turtle bean's daily need coverage for folate is 103% more.
- Club sandwich has 70 times more sodium than black turtle bean. While club sandwich has 630mg of sodium, black turtle bean has only 9mg.
We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beans, black turtle, mature seeds, raw types in this article.
Infographic
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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 SeleniumSelenium | +675% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +68.4% |
| Contains more PotassiumPotassium | +563.7% |
| Contains more IronIron | +535% |
| Contains more CopperCopper | +1023.6% |
| Contains more ZincZinc | +64.2% |
| Contains more PhosphorusPhosphorus | +104.7% |
| Contains less SodiumSodium | -98.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +190.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +185.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +55.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +423.3% |
| Contains more FolateFolate | +1332.3% |
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:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more FatsFats | +794.4% |
| Contains more WaterWater | +377.5% |
| Contains more ProteinProtein | +23.6% |
| Contains more CarbsCarbs | +218.3% |
| Contains more OtherOther | +51.9% |
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
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains more Mono. FatMonounsaturated fat | +3680.8% |
| Contains more Poly. FatPolyunsaturated fat | +385.8% |
| Contains less Sat. FatSaturated fat | -92.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 31µg | 444µg | 103% |
| Copper | 0.089mg | 1mg | 101% |
| Iron | 1.37mg | 8.7mg | 92% |
| Vitamin B1 | 0.172mg | 0.9mg | 61% |
| Fiber | 1.2g | 15.5g | 57% |
| Manganese | 1mg | 43% | |
| Selenium | 24.8µg | 3.2µg | 39% |
| Potassium | 226mg | 1500mg | 37% |
| Phosphorus | 215mg | 440mg | 32% |
| Magnesium | 32mg | 160mg | 30% |
| Sodium | 630mg | 9mg | 27% |
| Vitamin B3 | 5.575mg | 1.955mg | 23% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Cholesterol | 46mg | 0mg | 15% |
| Carbs | 19.87g | 63.25g | 14% |
| Saturated fat | 3.109g | 0.232g | 13% |
| Fats | 8.05g | 0.9g | 11% |
| Polyunsaturated fat | 1.88g | 0.387g | 10% |
| Choline | 47.8mg | 9% | |
| Zinc | 1.34mg | 2.2mg | 8% |
| Protein | 17.19g | 21.25g | 8% |
| Monounsaturated fat | 2.949g | 0.078g | 7% |
| Calcium | 95mg | 160mg | 7% |
| Calories | 220kcal | 339kcal | 6% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Vitamin A | 35µg | 0µg | 4% |
| Vitamin E | 0.61mg | 0.21mg | 3% |
| Vitamin K | 8.7µg | 5.6µg | 3% |
| Vitamin B2 | 0.186mg | 0.193mg | 1% |
| Vitamin B6 | 0.296mg | 0.286mg | 1% |
| Vitamin B5 | 0.826mg | 0.899mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 47.75g | N/A |
| Sugar | 4.68g | 2.12g | N/A |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.894mg | 0% | |
| Isoleucine | 0.938mg | 0% | |
| Leucine | 1.697mg | 0% | |
| Lysine | 1.459mg | 0% | |
| Methionine | 0.32mg | 0% | |
| Phenylalanine | 1.149mg | 0% | |
| Valine | 1.112mg | 0% | |
| Histidine | 0.592mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
60%
Minerals Daily Need Coverage Score
50%
135%
Comparison summary
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 20)
Which food is cheaper?
Club sandwich is cheaper (difference - $1.6)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 2.56g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 621mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 2.877g)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals