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  6. Club sandwich vs. Refried beans

Club sandwich vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between club sandwich and refried beans

  • Club sandwich has more selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, and vitamin B5; however, refried beans have more fiber.
  • Daily need coverage for selenium for club sandwich is 35% higher.
  • Refried beans are lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Club sandwich vs Refried beans infographic
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +227.6%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +133.7%
Contains more SeleniumSelenium +327.6%
Contains more PotassiumPotassium +41.2%
Contains more CopperCopper +44.9%
Contains less SodiumSodium -41.3%
~equal in Magnesium ~35mg
~equal in Iron ~1.44mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +135.4%
Contains more Vitamin B3Vitamin B3 +1419.1%
Contains more Vitamin B5Vitamin B5 +337%
Contains more Vitamin B6Vitamin B6 +187.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +314.3%
Contains more FolateFolate +181.8%
Contains more CholineCholine +125.5%
Contains more Vitamin CVitamin C +36.4%

All nutrients comparison - raw data values

Nutrient Club sandwich Refried beans DV% diff.
Selenium 24.8µg 5.8µg 35%
Vitamin B3 5.575mg 0.367mg 33%
Protein 17.19g 4.98g 24%
Histidine 153mg 22%
Vitamin B12 0.47µg 0µg 20%
Phosphorus 215mg 92mg 18%
Vitamin B6 0.296mg 0.103mg 15%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.189mg 13%
Manganese 0.289mg 13%
Saturated fat 3.109g 0.631g 11%
Sodium 630mg 370mg 11%
Fiber 1.2g 3.7g 10%
Polyunsaturated fat 1.88g 0.543g 9%
Fats 8.05g 2.01g 9%
Vitamin B2 0.186mg 0.079mg 8%
Vitamin B1 0.172mg 0.076mg 8%
Calories 220kcal 90kcal 7%
Calcium 95mg 29mg 7%
Zinc 1.34mg 0.58mg 7%
Monounsaturated fat 2.949g 0.601g 6%
Vitamin K 8.7µg 2.1µg 6%
Choline 47.8mg 21.2mg 5%
Folate 31µg 11µg 5%
Vitamin A 35µg 0µg 4%
Copper 0.089mg 0.129mg 4%
Starch 7.43g 3%
Vitamin E 0.61mg 0.09mg 3%
Potassium 226mg 319mg 3%
Vitamin C 4.4mg 6mg 2%
Carbs 19.87g 13.55g 2%
Vitamin D 5IU 0IU 1%
Iron 1.37mg 1.44mg 1%
Vitamin D 0.1µg 0µg 1%
Magnesium 32mg 35mg 1%
Net carbs 18.67g 9.85g N/A
Sugar 4.68g 0.54g N/A
Trans fat 0.071g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +245.2%
Contains more FatsFats +300.5%
Contains more CarbsCarbs +46.6%
Contains more OtherOther +38.6%
Contains more WaterWater +48%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +390.7%
Contains more Poly. FatPolyunsaturated fat +246.2%
Contains less Sat. FatSaturated fat -79.7%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.