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  6. Club sandwich vs. Kidney beans raw

Club sandwich vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are club sandwich and kidney beans raw different?

  • Club sandwich is richer in selenium, while kidney beans raw is higher in copper, fiber, folate, iron, potassium, vitamin B1, phosphorus, and magnesium.
  • Kidney beans raw covers your daily need for copper, 97% more than club sandwich.
  • Club sandwich contains 26 times more sodium than kidney beans raw. Club sandwich contains 630mg of sodium, while kidney beans raw contains 24mg.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Club sandwich vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +675%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +50.5%
Contains more PotassiumPotassium +522.1%
Contains more IronIron +498.5%
Contains more CopperCopper +976.4%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +89.3%
Contains less SodiumSodium -96.2%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +170.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin KVitamin K +118.4%
Contains more FolateFolate +1171%
~equal in Vitamin C ~4.5mg
~equal in Vitamin B5 ~0.78mg

All nutrients comparison - raw data values

Nutrient Club sandwich Kidney beans raw DV% diff.
Copper 0.089mg 0.958mg 97%
Fiber 1.2g 24.9g 95%
Folate 31µg 394µg 91%
Iron 1.37mg 8.2mg 85%
Manganese 1.021mg 44%
Selenium 24.8µg 3.2µg 39%
Potassium 226mg 1406mg 35%
Vitamin B1 0.172mg 0.529mg 30%
Phosphorus 215mg 407mg 27%
Sodium 630mg 24mg 26%
Magnesium 32mg 140mg 26%
Vitamin B3 5.575mg 2.06mg 22%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.12g 14%
Zinc 1.34mg 2.79mg 13%
Carbs 19.87g 60.01g 13%
Protein 17.19g 23.58g 13%
Fats 8.05g 0.83g 11%
Choline 47.8mg 9%
Vitamin K 8.7µg 19µg 9%
Polyunsaturated fat 1.88g 0.457g 9%
Vitamin B6 0.296mg 0.397mg 8%
Monounsaturated fat 2.949g 0.064g 7%
Calories 220kcal 333kcal 6%
Calcium 95mg 143mg 5%
Vitamin A 35µg 0µg 4%
Vitamin B2 0.186mg 0.219mg 3%
Vitamin E 0.61mg 0.22mg 3%
Vitamin B5 0.826mg 0.78mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4.5mg 0%
Net carbs 18.67g 35.11g N/A
Sugar 4.68g 2.23g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +869.9%
Contains more WaterWater +347%
Contains more ProteinProtein +37.2%
Contains more CarbsCarbs +202%
Contains more OtherOther +61.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +4507.8%
Contains more Poly. FatPolyunsaturated fat +311.4%
Contains less Sat. FatSaturated fat -96.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.