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  6. Club sandwich vs. Lupin Bean Raw

Club sandwich vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the differences between club sandwich and lupin Bean Raw?

  • Club sandwich is higher in selenium, yet lupin Bean Raw is higher in copper, folate, fiber, magnesium, vitamin B1, iron, phosphorus, and zinc.
  • Lupin Bean Raw's daily need coverage for copper is 104% more.
  • Club sandwich has 42 times more sodium than lupin Bean Raw. While club sandwich has 630mg of sodium, lupin Bean Raw has only 15mg.

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

Infographic

Club sandwich vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +202.4%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +85.3%
Contains more PotassiumPotassium +348.2%
Contains more IronIron +218.2%
Contains more CopperCopper +1048.3%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +104.7%
Contains less SodiumSodium -97.6%

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.
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +272.1%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more FolateFolate +1045.2%
~equal in Vitamin C ~4.8mg
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Club sandwich Lupin Bean Raw DV% diff.
Copper 0.089mg 1.022mg 104%
Manganese 2.382mg 104%
Folate 31µg 355µg 81%
Fiber 1.2g 18.9g 71%
Magnesium 32mg 198mg 40%
Vitamin B1 0.172mg 0.64mg 39%
Protein 17.19g 36.17g 38%
Iron 1.37mg 4.36mg 37%
Phosphorus 215mg 440mg 32%
Zinc 1.34mg 4.75mg 31%
Selenium 24.8µg 8.2µg 30%
Sodium 630mg 15mg 27%
Potassium 226mg 1013mg 23%
Vitamin B3 5.575mg 2.19mg 21%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Choline 47.8mg 9%
Saturated fat 3.109g 1.156g 9%
Calcium 95mg 176mg 8%
Calories 220kcal 371kcal 8%
Vitamin K 8.7µg 7%
Carbs 19.87g 40.37g 7%
Vitamin B6 0.296mg 0.357mg 5%
Vitamin A 35µg 0µg 4%
Vitamin E 0.61mg 4%
Polyunsaturated fat 1.88g 2.439g 4%
Vitamin B2 0.186mg 0.22mg 3%
Fats 8.05g 9.74g 3%
Vitamin B5 0.826mg 0.75mg 2%
Monounsaturated fat 2.949g 3.94g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4.8mg 0%
Net carbs 18.67g 21.47g N/A
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +403.1%
Contains more ProteinProtein +110.4%
Contains more FatsFats +21%
Contains more CarbsCarbs +103.2%
Contains more OtherOther +38.4%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +33.6%
Contains more Poly. FatPolyunsaturated fat +29.7%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.