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  6. American cheese vs. Navy bean raw

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

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How are American cheese and navy bean raw different?

  • American cheese is higher in calcium, phosphorus, vitamin B1,2, and selenium; however, navy bean raw is richer in copper, vitamin B1, and folate.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • Navy bean raw has less cholesterol.
  • American cheese has a lower glycemic index (27) than navy bean raw (39).

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

Infographic

American cheese vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +6866.7%
Contains more ZincZinc +179.8%
Contains more PhosphorusPhosphorus +541%
Contains more SeleniumSelenium +3266.7%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +206.3%
Contains more CopperCopper +673.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +895.1%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +1505.3%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +253.7%
Contains more FolateFolate +1550%
~equal in Vitamin B2 ~0.215mg

All nutrients comparison - raw data values

Nutrient American cheese Navy bean raw DV% diff.
Calcium 1045mg 15mg 103%
Saturated fat 18.057g 0.085g 82%
Phosphorus 641mg 100mg 77%
Sodium 1671mg 13mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.7g 48%
Selenium 20.2µg 0.6µg 36%
Copper 0.046mg 0.356mg 34%
Cholesterol 100mg 0mg 33%
Folate 8µg 132µg 31%
Vitamin B1 0.015mg 0.39mg 31%
Vitamin A 250µg 0µg 28%
Protein 18.13g 6.15g 24%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 8.236g 0.052g 20%
Magnesium 26mg 101mg 18%
Manganese 0.041mg 0.408mg 16%
Iron 0.63mg 1.93mg 16%
Zinc 2.49mg 0.89mg 15%
Calories 371kcal 67kcal 15%
Vitamin B6 0.054mg 0.191mg 11%
Vitamin B5 0.403mg 0.825mg 8%
Vitamin B3 0.076mg 1.22mg 7%
Choline 36.2mg 7%
Polyunsaturated fat 1.286g 0.407g 6%
Vitamin E 0.8mg 5%
Potassium 132mg 307mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Carbs 3.7g 13.05g 3%
Vitamin K 2.6µg 2%
Vitamin B2 0.234mg 0.215mg 1%
Net carbs 3.7g 13.05g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.064mg 0%
Threonine 0.772mg 0.258mg 0%
Isoleucine 0.938mg 0.273mg 0%
Leucine 1.716mg 0.442mg 0%
Lysine 1.516mg 0.35mg 0%
Methionine 0.475mg 0.064mg 0%
Phenylalanine 0.939mg 0.31mg 0%
Valine 1.187mg 0.316mg 0%
Histidine 0.546mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +194.8%
Contains more FatsFats +4441.4%
Contains more OtherOther +612.6%
Contains more CarbsCarbs +252.7%
Contains more WaterWater +99.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +15738.5%
Contains more Poly. FatPolyunsaturated fat +216%
Contains less Sat. FatSaturated fat -99.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.