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  6. Club sandwich vs. Mung bean

Club sandwich vs. Mung bean — In-Depth Nutrition Comparison

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Differences between club sandwich and mung beans

  • Club sandwich is higher in selenium; however, mung beans are richer in folate, copper, iron, fiber, vitamin B1, magnesium, potassium, and phosphorus.
  • Mung beans' daily need coverage for folate is 149% higher.
  • Club sandwich has 42 times more sodium than mung beans. While club sandwich has 630mg of sodium, mung beans have only 15mg.

The food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Mung beans, mature seeds, raw.

Infographic

Club sandwich vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more SeleniumSelenium +202.4%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +38.9%
Contains more PotassiumPotassium +451.3%
Contains more IronIron +392%
Contains more CopperCopper +957.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +70.7%
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% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +483.3%
Contains more Vitamin EVitamin E +19.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +147.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +261%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +29.1%
Contains more FolateFolate +1916.1%
Contains more CholineCholine +104.8%
~equal in Vitamin C ~4.8mg
~equal in Vitamin K ~9µg

All nutrients comparison - raw data values

Nutrient Club sandwich Mung bean DV% diff.
Folate 31µg 625µg 149%
Copper 0.089mg 0.941mg 95%
Iron 1.37mg 6.74mg 67%
Fiber 1.2g 16.3g 60%
Manganese 1.035mg 45%
Vitamin B1 0.172mg 0.621mg 37%
Magnesium 32mg 189mg 37%
Selenium 24.8µg 8.2µg 30%
Potassium 226mg 1246mg 30%
Sodium 630mg 15mg 27%
Phosphorus 215mg 367mg 22%
Vitamin B5 0.826mg 1.91mg 22%
Vitamin B3 5.575mg 2.251mg 21%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Carbs 19.87g 62.62g 14%
Protein 17.19g 23.86g 13%
Saturated fat 3.109g 0.348g 13%
Zinc 1.34mg 2.68mg 12%
Fats 8.05g 1.15g 11%
Polyunsaturated fat 1.88g 0.384g 10%
Choline 47.8mg 97.9mg 9%
Vitamin B6 0.296mg 0.382mg 7%
Monounsaturated fat 2.949g 0.161g 7%
Calories 220kcal 347kcal 6%
Vitamin B2 0.186mg 0.233mg 4%
Calcium 95mg 132mg 4%
Vitamin A 35µg 6µg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.61mg 0.51mg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4.8mg 0%
Net carbs 18.67g 46.32g N/A
Sugar 4.68g 6.6g N/A
Vitamin K 8.7µg 9µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +600%
Contains more WaterWater +480.3%
Contains more ProteinProtein +38.8%
Contains more CarbsCarbs +215.1%
Contains more OtherOther +40.1%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1731.7%
Contains more Poly. FatPolyunsaturated fat +389.6%
Contains less Sat. FatSaturated fat -88.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.