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  6. Club sandwich vs. Navy bean raw

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

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What are the differences between club sandwich and navy bean raw?

  • Club sandwich is higher in selenium, vitamin B3, vitamin B12, and phosphorus, yet navy bean raw is higher in copper, folate, vitamin B1, magnesium, and vitamin C.
  • Club sandwich's daily need coverage for selenium is 44% more.
  • The amount of sodium in navy bean raw is lower.

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

Infographic

Club sandwich vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +115%
Contains more SeleniumSelenium +4033.3%
Contains more MagnesiumMagnesium +215.6%
Contains more PotassiumPotassium +35.8%
Contains more IronIron +40.9%
Contains more CopperCopper +300%
Contains less SodiumSodium -97.9%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +357%
Contains more Vitamin B6Vitamin B6 +55%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +327.3%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more FolateFolate +325.8%
~equal in Vitamin B5 ~0.825mg

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +179.5%
Contains more FatsFats +1050%
Contains more CarbsCarbs +52.3%
Contains more OtherOther +149.5%
Contains more WaterWater +50.7%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +5571.2%
Contains more Poly. FatPolyunsaturated fat +361.9%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Navy bean raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Navy bean raw DV% diff.
Selenium 24.8µg 0.6µg 44%
Copper 0.089mg 0.356mg 30%
Vitamin B3 5.575mg 1.22mg 27%
Sodium 630mg 13mg 27%
Folate 31µg 132µg 25%
Protein 17.19g 6.15g 22%
Vitamin B12 0.47µg 0µg 20%
Manganese 0.408mg 18%
Vitamin B1 0.172mg 0.39mg 18%
Magnesium 32mg 101mg 16%
Phosphorus 215mg 100mg 16%
Vitamin C 4.4mg 18.8mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.085g 14%
Fats 8.05g 0.7g 11%
Polyunsaturated fat 1.88g 0.407g 10%
Choline 47.8mg 9%
Calories 220kcal 67kcal 8%
Calcium 95mg 15mg 8%
Vitamin B6 0.296mg 0.191mg 8%
Vitamin K 8.7µg 7%
Iron 1.37mg 1.93mg 7%
Monounsaturated fat 2.949g 0.052g 7%
Fiber 1.2g 5%
Vitamin A 35µg 0µg 4%
Vitamin E 0.61mg 4%
Zinc 1.34mg 0.89mg 4%
Vitamin B2 0.186mg 0.215mg 2%
Carbs 19.87g 13.05g 2%
Potassium 226mg 307mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 13.05g N/A
Sugar 4.68g N/A
Vitamin B5 0.826mg 0.825mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Club sandwich
33%
Navy bean raw
Minerals Daily Need Coverage Score
50%
Club sandwich
42%
Navy bean raw

Comparison summary

Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 617mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 3.024g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 39)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.3)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.