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  6. Club sandwich vs. Broad bean raw

Club sandwich vs. Broad bean raw — In-Depth Nutrition Comparison

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The main differences between club sandwich and broad bean raw

  • Club sandwich has more selenium, vitamin B3, and vitamin B12; however, broad bean raw has more copper, folate, vitamin K, and fiber.
  • Daily need coverage for selenium for club sandwich is 44% higher.
  • Broad bean raw is lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beans, fava, in pod, raw.

Infographic

Club sandwich vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +156.8%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +66.7%
Contains more SeleniumSelenium +3000%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +13.1%
Contains more CopperCopper +351.7%
Contains less SodiumSodium -96%
~equal in Magnesium ~33mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +18.9%
Contains more Vitamin AVitamin A +105.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B3Vitamin B3 +147.9%
Contains more Vitamin B5Vitamin B5 +267.1%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +90.2%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin KVitamin K +370.1%
Contains more FolateFolate +377.4%

All nutrients comparison - raw data values

Nutrient Club sandwich Broad bean raw DV% diff.
Selenium 24.8µg 0.8µg 44%
Copper 0.089mg 0.402mg 35%
Manganese 0.661mg 29%
Folate 31µg 148µg 29%
Vitamin K 8.7µg 40.9µg 27%
Sodium 630mg 25mg 26%
Fiber 1.2g 7.5g 25%
Vitamin B3 5.575mg 2.249mg 21%
Vitamin B12 0.47µg 0µg 20%
Protein 17.19g 7.92g 19%
Cholesterol 46mg 0mg 15%
Vitamin B6 0.296mg 0.104mg 15%
Saturated fat 3.109g 0.118g 14%
Vitamin B5 0.826mg 0.225mg 12%
Phosphorus 215mg 129mg 12%
Fats 8.05g 0.73g 11%
Polyunsaturated fat 1.88g 0.342g 10%
Choline 47.8mg 9%
Vitamin B2 0.186mg 0.29mg 8%
Monounsaturated fat 2.949g 0.104g 7%
Calories 220kcal 88kcal 7%
Calcium 95mg 37mg 6%
Vitamin E 0.61mg 1.16mg 4%
Vitamin B1 0.172mg 0.133mg 3%
Zinc 1.34mg 1mg 3%
Potassium 226mg 332mg 3%
Vitamin A 35µg 17µg 2%
Iron 1.37mg 1.55mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 17.63g 1%
Vitamin C 4.4mg 3.7mg 1%
Net carbs 18.67g 10.13g N/A
Magnesium 32mg 33mg 0%
Sugar 4.68g 9.21g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +117%
Contains more FatsFats +1002.7%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +111.6%
Contains more WaterWater +38.2%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2735.6%
Contains more Poly. FatPolyunsaturated fat +449.7%
Contains less Sat. FatSaturated fat -96.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.