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American cheese vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between American cheese and bean raw

  • American cheese has more calcium and vitamin B12; however, bean raw is higher in folate, copper, fiber, vitamin B1, iron, and manganese.
  • Bean raw covers your daily folate needs 129% more than American cheese.
  • Bean raw has less sodium.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Beans, pinto, mature seeds, raw.

Infographic

American cheese vs 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +824.8%
Contains more PhosphorusPhosphorus +56%
Contains more MagnesiumMagnesium +576.9%
Contains more PotassiumPotassium +955.3%
Contains more IronIron +704.8%
Contains more CopperCopper +1841.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2700%
Contains more SeleniumSelenium +38.1%
~equal in Zinc ~2.28mg

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +281%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4653.3%
Contains more Vitamin B3Vitamin B3 +1444.7%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +777.8%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +6462.5%
Contains more CholineCholine +82.9%
~equal in Vitamin B2 ~0.212mg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2484.6%
Contains more WaterWater +249.6%
Contains more OtherOther +95.1%
Contains more ProteinProtein +18.1%
Contains more CarbsCarbs +1590.5%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3496.5%
Contains more Poly. FatPolyunsaturated fat +216%
Contains less Sat. FatSaturated fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Bean raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Bean raw DV% diff.
Folate 8µg 525µg 129%
Copper 0.046mg 0.893mg 94%
Calcium 1045mg 113mg 93%
Saturated fat 18.057g 0.235g 81%
Sodium 1671mg 12mg 72%
Vitamin B12 1.5µg 0µg 63%
Fiber 0g 15.5g 62%
Vitamin B1 0.015mg 0.713mg 58%
Iron 0.63mg 5.07mg 56%
Manganese 0.041mg 1.148mg 48%
Fats 31.79g 1.23g 47%
Potassium 132mg 1393mg 37%
Magnesium 26mg 176mg 36%
Cholesterol 100mg 0mg 33%
Phosphorus 641mg 411mg 33%
Vitamin B6 0.054mg 0.474mg 32%
Vitamin A 250µg 0µg 28%
Monounsaturated fat 8.236g 0.229g 20%
Carbs 3.7g 62.55g 20%
Selenium 20.2µg 27.9µg 14%
Starch 34.17g 14%
Vitamin B5 0.403mg 0.785mg 8%
Protein 18.13g 21.42g 7%
Vitamin B3 0.076mg 1.174mg 7%
Vitamin C 0mg 6.3mg 7%
Polyunsaturated fat 1.286g 0.407g 6%
Choline 36.2mg 66.2mg 5%
Vitamin E 0.8mg 0.21mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin K 2.6µg 5.6µg 3%
Zinc 2.49mg 2.28mg 2%
Vitamin B2 0.234mg 0.212mg 2%
Calories 371kcal 347kcal 1%
Net carbs 3.7g 47.05g N/A
Sugar 2.26g 2.11g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.237mg 0%
Threonine 0.772mg 0.81mg 0%
Isoleucine 0.938mg 0.871mg 0%
Leucine 1.716mg 1.558mg 0%
Lysine 1.516mg 1.356mg 0%
Methionine 0.475mg 0.259mg 0%
Phenylalanine 0.939mg 1.095mg 0%
Valine 1.187mg 0.998mg 0%
Histidine 0.546mg 0.556mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
American cheese
67%
Bean raw
Minerals Daily Need Coverage Score
106%
American cheese
131%
Bean raw

Comparison summary

Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1659mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 17.822g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.