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  6. Club sandwich vs. Green bean raw

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

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Summary of differences between club sandwich and green bean raw

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B5, and vitamin B6, while green bean raw has more vitamin K.
  • Club sandwich covers your daily need for selenium, 44% more than green bean raw.
  • The amount of cholesterol in green bean raw is lower.

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, snap, green, raw.

Infographic

Club sandwich vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +156.8%
Contains more IronIron +33%
Contains more CopperCopper +29%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +465.8%
Contains more SeleniumSelenium +4033.3%
Contains less SodiumSodium -99%
~equal in Potassium ~211mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +48.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more Vitamin B2Vitamin B2 +78.8%
Contains more Vitamin B3Vitamin B3 +659.5%
Contains more Vitamin B5Vitamin B5 +267.1%
Contains more Vitamin B6Vitamin B6 +109.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +212.4%
Contains more Vitamin CVitamin C +177.3%
Contains more Vitamin KVitamin K +394.3%
~equal in Vitamin A ~35µg
~equal in Folate ~33µg

All nutrients comparison - raw data values

Nutrient Club sandwich Green bean raw DV% diff.
Selenium 24.8µg 0.6µg 44%
Protein 17.19g 1.83g 31%
Vitamin B3 5.575mg 0.734mg 30%
Vitamin K 8.7µg 43µg 29%
Sodium 630mg 6mg 27%
Phosphorus 215mg 38mg 25%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.05g 14%
Vitamin B6 0.296mg 0.141mg 12%
Vitamin B5 0.826mg 0.225mg 12%
Polyunsaturated fat 1.88g 0.113g 12%
Fats 8.05g 0.22g 12%
Zinc 1.34mg 0.24mg 10%
Manganese 0.216mg 9%
Vitamin C 4.4mg 12.2mg 9%
Calories 220kcal 31kcal 9%
Vitamin B1 0.172mg 0.082mg 8%
Monounsaturated fat 2.949g 0.01g 7%
Choline 47.8mg 15.3mg 6%
Vitamin B2 0.186mg 0.104mg 6%
Calcium 95mg 37mg 6%
Fiber 1.2g 2.7g 6%
Carbs 19.87g 6.97g 4%
Iron 1.37mg 1.03mg 4%
Fructose 1.39g 2%
Copper 0.089mg 0.069mg 2%
Magnesium 32mg 25mg 2%
Vitamin E 0.61mg 0.41mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Folate 31µg 33µg 1%
Net carbs 18.67g 4.27g N/A
Potassium 226mg 211mg 0%
Sugar 4.68g 3.26g N/A
Starch 0.88g 0%
Vitamin A 35µg 35µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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
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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +839.3%
Contains more FatsFats +3559.1%
Contains more CarbsCarbs +185.1%
Contains more OtherOther +259.1%
Contains more WaterWater +72%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +29390%
Contains more Poly. FatPolyunsaturated fat +1563.7%
Contains less Sat. FatSaturated fat -98.4%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.