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  6. American cheese vs. Kidney beans raw

American cheese vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between American cheese and kidney beans raw

  • American cheese has more calcium and vitamin B12; however, kidney beans raw is richer in copper, fiber, folate, iron, vitamin B1, and manganese.
  • Kidney beans raw covers your daily copper needs 101% more than American cheese.
  • Kidney beans raw contains less saturated fat.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Beans, kidney, all types, mature seeds, raw.

Infographic

American cheese vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +630.8%
Contains more PhosphorusPhosphorus +57.5%
Contains more SeleniumSelenium +531.3%
Contains more MagnesiumMagnesium +438.5%
Contains more PotassiumPotassium +965.2%
Contains more IronIron +1201.6%
Contains more CopperCopper +1982.6%
Contains more ZincZinc +12%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2390.2%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +263.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B3Vitamin B3 +2610.5%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin B6Vitamin B6 +635.2%
Contains more Vitamin KVitamin K +630.8%
Contains more FolateFolate +4825%
~equal in Vitamin B2 ~0.219mg

All nutrients comparison - raw data values

Nutrient American cheese Kidney beans raw DV% diff.
Copper 0.046mg 0.958mg 101%
Fiber 0g 24.9g 100%
Folate 8µg 394µg 97%
Iron 0.63mg 8.2mg 95%
Calcium 1045mg 143mg 90%
Saturated fat 18.057g 0.12g 82%
Sodium 1671mg 24mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.83g 48%
Manganese 0.041mg 1.021mg 43%
Vitamin B1 0.015mg 0.529mg 43%
Potassium 132mg 1406mg 37%
Phosphorus 641mg 407mg 33%
Cholesterol 100mg 0mg 33%
Selenium 20.2µg 3.2µg 31%
Vitamin A 250µg 0µg 28%
Magnesium 26mg 140mg 27%
Vitamin B6 0.054mg 0.397mg 26%
Monounsaturated fat 8.236g 0.064g 20%
Carbs 3.7g 60.01g 19%
Vitamin K 2.6µg 19µg 14%
Vitamin B3 0.076mg 2.06mg 12%
Protein 18.13g 23.58g 11%
Vitamin B5 0.403mg 0.78mg 8%
Choline 36.2mg 7%
Polyunsaturated fat 1.286g 0.457g 6%
Vitamin C 0mg 4.5mg 5%
Vitamin E 0.8mg 0.22mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Zinc 2.49mg 2.79mg 3%
Calories 371kcal 333kcal 2%
Vitamin B2 0.234mg 0.219mg 1%
Net carbs 3.7g 35.11g N/A
Sugar 2.26g 2.23g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.279mg 0%
Threonine 0.772mg 0.992mg 0%
Isoleucine 0.938mg 1.041mg 0%
Leucine 1.716mg 1.882mg 0%
Lysine 1.516mg 1.618mg 0%
Methionine 0.475mg 0.355mg 0%
Phenylalanine 0.939mg 1.275mg 0%
Valine 1.187mg 1.233mg 0%
Histidine 0.546mg 0.656mg 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 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3730.1%
Contains more WaterWater +237.1%
Contains more OtherOther +76.8%
Contains more ProteinProtein +30.1%
Contains more CarbsCarbs +1521.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +12768.8%
Contains more Poly. FatPolyunsaturated fat +181.4%
Contains less Sat. FatSaturated fat -99.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.