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  6. American cheese vs. Cranberry bean raw

American cheese vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between American cheese and cranberry bean raw

  • American cheese has more calcium, vitamin B1,2, and phosphorus; however, cranberry bean raw has more folate, fiber, copper, vitamin B1, and iron.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Cranberry bean raw is lower in sodium.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Beans, cranberry (roman), mature seeds, raw.

Infographic

American cheese vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +722.8%
Contains more PhosphorusPhosphorus +72.3%
Contains more SeleniumSelenium +59.1%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +909.1%
Contains more IronIron +693.7%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +45.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2143.9%

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 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4880%
Contains more Vitamin B3Vitamin B3 +1814.5%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin B6Vitamin B6 +472.2%
Contains more FolateFolate +7450%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.213mg

All nutrients comparison - raw data values

Nutrient American cheese Cranberry bean raw DV% diff.
Folate 8µg 604µg 149%
Fiber 0g 24.7g 99%
Calcium 1045mg 127mg 92%
Copper 0.046mg 0.794mg 83%
Saturated fat 18.057g 0.316g 81%
Sodium 1671mg 6mg 72%
Vitamin B12 1.5µg 0µg 63%
Vitamin B1 0.015mg 0.747mg 61%
Iron 0.63mg 5mg 55%
Fats 31.79g 1.23g 47%
Phosphorus 641mg 372mg 38%
Manganese 0.041mg 0.92mg 38%
Potassium 132mg 1332mg 35%
Cholesterol 100mg 0mg 33%
Magnesium 26mg 156mg 31%
Vitamin A 250µg 0µg 28%
Monounsaturated fat 8.236g 0.106g 20%
Vitamin B6 0.054mg 0.309mg 20%
Carbs 3.7g 60.05g 19%
Selenium 20.2µg 12.7µg 14%
Protein 18.13g 23.03g 10%
Zinc 2.49mg 3.63mg 10%
Vitamin B3 0.076mg 1.455mg 9%
Vitamin B5 0.403mg 0.748mg 7%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Polyunsaturated fat 1.286g 0.527g 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Calories 371kcal 335kcal 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.234mg 0.213mg 2%
Net carbs 3.7g 35.35g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.273mg 0%
Threonine 0.772mg 0.969mg 0%
Isoleucine 0.938mg 1.017mg 0%
Leucine 1.716mg 1.838mg 0%
Lysine 1.516mg 1.58mg 0%
Methionine 0.475mg 0.346mg 0%
Phenylalanine 0.939mg 1.245mg 0%
Valine 1.187mg 1.205mg 0%
Histidine 0.546mg 0.641mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2484.6%
Contains more WaterWater +219.7%
Contains more OtherOther +105.2%
Contains more ProteinProtein +27%
Contains more CarbsCarbs +1523%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7669.8%
Contains more Poly. FatPolyunsaturated fat +144%
Contains less Sat. FatSaturated fat -98.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.