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  6. American cheese vs. Beans

American cheese vs. Beans — In-Depth Nutrition Comparison

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Important differences between American cheese and beans

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, and vitamin A; however, beans have more fiber and copper.
  • American cheese's daily need coverage for calcium is 100% more.
  • Beans are lower in cholesterol.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Beans, baked, canned, no salt added.

Infographic

American cheese vs Beans 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Beans
Beans
4
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 CalciumCalcium +1990%
Contains more IronIron +117.2%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +516.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +348.9%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +124.2%
Contains more CopperCopper +347.8%
Contains less SodiumSodium -99.9%

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +290%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B3Vitamin B3 +465.8%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient American cheese Beans DV% diff.
Calcium 1045mg 50mg 100%
Saturated fat 18.057g 0.103g 82%
Phosphorus 641mg 104mg 77%
Sodium 1671mg 1mg 73%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.4g 48%
Cholesterol 100mg 0mg 33%
Selenium 20.2µg 4.5µg 29%
Protein 18.13g 4.8g 27%
Vitamin A 250µg 5µg 27%
Fiber 0g 5.5g 22%
Monounsaturated fat 8.236g 0.035g 21%
Copper 0.046mg 0.206mg 18%
Calories 371kcal 105kcal 13%
Vitamin B2 0.234mg 0.06mg 13%
Vitamin B1 0.015mg 0.15mg 11%
Zinc 2.49mg 1.4mg 10%
Vitamin B5 0.403mg 8%
Polyunsaturated fat 1.286g 0.172g 7%
Carbs 3.7g 20.49g 6%
Vitamin B6 0.054mg 0.13mg 6%
Potassium 132mg 296mg 5%
Iron 0.63mg 0.29mg 4%
Vitamin E 0.8mg 0.15mg 4%
Folate 8µg 24µg 4%
Vitamin C 0mg 3.1mg 3%
Vitamin D 23 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Manganese 0.041mg 2%
Vitamin B3 0.076mg 0.43mg 2%
Vitamin K 2.6µg 0.8µg 2%
Magnesium 26mg 32mg 1%
Choline 36.2mg 30.8mg 1%
Net carbs 3.7g 14.99g N/A
Sugar 2.26g 7.78g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Beans
Beans
2
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 +277.7%
Contains more FatsFats +7847.5%
Contains more OtherOther +295.9%
Contains more CarbsCarbs +453.8%
Contains more WaterWater +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +23431.4%
Contains more Poly. FatPolyunsaturated fat +647.7%
Contains less Sat. FatSaturated fat -99.4%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.