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Fish sandwich vs. Beans — In-Depth Nutrition Comparison

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The main differences between fish sandwiches and beans

  • Fish sandwiches are richer in vitamin B12, selenium, iron, vitamin B3, and vitamin K, yet beans are richer in fiber and copper.
  • Daily need coverage for vitamin B12 for fish sandwiches is 28% higher.
  • Beans have a lower glycemic index than fish sandwiches.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Beans, baked, canned, no salt added.

Infographic

Fish sandwich vs 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +417.2%
Contains more PhosphorusPhosphorus +11.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +43.7%
Contains more CopperCopper +174.7%
Contains more ZincZinc +185.7%
Contains less SodiumSodium -99.8%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Beans
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +91.7%
Contains more Vitamin CVitamin C +72.2%
Contains more Vitamin B6Vitamin B6 +85.7%
~equal in Choline ~30.8mg

All nutrients comparison - raw data values

Nutrient Fish sandwich Beans DV% diff.
Polyunsaturated fat 6.257g 0.172g 41%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 1mg 26%
Selenium 18µg 4.5µg 25%
Fats 12.45g 0.4g 19%
Fiber 1g 5.5g 18%
Copper 0.075mg 0.206mg 15%
Iron 1.5mg 0.29mg 15%
Cholesterol 35mg 0mg 12%
Protein 10.29g 4.8g 11%
Vitamin B3 2.15mg 0.43mg 11%
Vitamin K 13.6µg 0.8µg 11%
Manganese 0.264mg 11%
Zinc 0.49mg 1.4mg 8%
Calories 257kcal 105kcal 8%
Saturated fat 1.949g 0.103g 8%
Vitamin B5 0.37mg 7%
Folate 46µg 24µg 6%
Vitamin B2 0.14mg 0.06mg 6%
Monounsaturated fat 2.595g 0.035g 6%
Vitamin B6 0.07mg 0.13mg 5%
Vitamin B1 0.21mg 0.15mg 5%
Potassium 206mg 296mg 3%
Vitamin E 0.55mg 0.15mg 3%
Carbs 26.69g 20.49g 2%
Fructose 1.47g 2%
Phosphorus 116mg 104mg 2%
Magnesium 25mg 32mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin C 1.8mg 3.1mg 1%
Calcium 37mg 50mg 1%
Vitamin D 9IU 0IU 1%
Net carbs 25.69g 14.99g N/A
Sugar 3.53g 7.78g N/A
Vitamin A 6µg 5µg 0%
Trans fat 0.08g 0g N/A
Choline 28.9mg 30.8mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +114.4%
Contains more FatsFats +3012.5%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +24.6%
Contains more WaterWater +49.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +7314.3%
Contains more Poly. FatPolyunsaturated fat +3537.8%
Contains less Sat. FatSaturated fat -94.7%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.