Bean raw vs. American cheese — In-Depth Nutrition Comparison
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A recap on differences between bean raw and American cheese
- Bean raw has more folate, copper, fiber, vitamin B1, iron, and manganese; however, American cheese is higher in calcium and vitamin B12.
- Bean raw covers your daily folate needs 129% more than American cheese.
- Bean raw has less saturated fat.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Cheese, pasteurized process, American, without added vitamin D.
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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.
| 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% |
| Contains more CalciumCalcium | +824.8% |
| Contains more PhosphorusPhosphorus | +56% |
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.
| 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% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +281% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +10.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
18.13 g
Fats:
31.79 g
Carbs:
3.7 g
Water:
39.61 g
Other:
6.77 g
| Contains more ProteinProtein | +18.1% |
| Contains more CarbsCarbs | +1590.5% |
| Contains more FatsFats | +2484.6% |
| Contains more WaterWater | +249.6% |
| Contains more OtherOther | +95.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
18.057 g
Monounsaturated fat:
Mono. Fat
8.236 g
Polyunsaturated fat:
Poly. Fat
1.286 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +3496.5% |
| Contains more Poly. FatPolyunsaturated fat | +216% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.15 g
Maltose:
0 g
Galactose:
0.11 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 525µg | 8µg | 129% |
| Copper | 0.893mg | 0.046mg | 94% |
| Calcium | 113mg | 1045mg | 93% |
| Saturated fat | 0.235g | 18.057g | 81% |
| Sodium | 12mg | 1671mg | 72% |
| Vitamin B12 | 0µg | 1.5µg | 63% |
| Fiber | 15.5g | 0g | 62% |
| Vitamin B1 | 0.713mg | 0.015mg | 58% |
| Iron | 5.07mg | 0.63mg | 56% |
| Manganese | 1.148mg | 0.041mg | 48% |
| Fats | 1.23g | 31.79g | 47% |
| Potassium | 1393mg | 132mg | 37% |
| Magnesium | 176mg | 26mg | 36% |
| Cholesterol | 0mg | 100mg | 33% |
| Phosphorus | 411mg | 641mg | 33% |
| Vitamin B6 | 0.474mg | 0.054mg | 32% |
| Vitamin A | 0µg | 250µg | 28% |
| Monounsaturated fat | 0.229g | 8.236g | 20% |
| Carbs | 62.55g | 3.7g | 20% |
| Selenium | 27.9µg | 20.2µg | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.785mg | 0.403mg | 8% |
| Protein | 21.42g | 18.13g | 7% |
| Vitamin B3 | 1.174mg | 0.076mg | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Polyunsaturated fat | 0.407g | 1.286g | 6% |
| Choline | 66.2mg | 36.2mg | 5% |
| Vitamin E | 0.21mg | 0.8mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 23IU | 3% |
| Vitamin K | 5.6µg | 2.6µg | 3% |
| Zinc | 2.28mg | 2.49mg | 2% |
| Vitamin B2 | 0.212mg | 0.234mg | 2% |
| Calories | 347kcal | 371kcal | 1% |
| Net carbs | 47.05g | 3.7g | N/A |
| Sugar | 2.11g | 2.26g | N/A |
| Trans fat | 0g | 1.144g | N/A |
| Tryptophan | 0.237mg | 0.232mg | 0% |
| Threonine | 0.81mg | 0.772mg | 0% |
| Isoleucine | 0.871mg | 0.938mg | 0% |
| Leucine | 1.558mg | 1.716mg | 0% |
| Lysine | 1.356mg | 1.516mg | 0% |
| Methionine | 0.259mg | 0.475mg | 0% |
| Phenylalanine | 1.095mg | 0.939mg | 0% |
| Valine | 0.998mg | 1.187mg | 0% |
| Histidine | 0.556mg | 0.546mg | 0% |
| Omega-3 - EPA | 0g | 0.012g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
| Omega-3 - ALA | 0.137g | N/A | |
| Omega-3 - DPA | 0g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
33%
Minerals Daily Need Coverage Score
131%
106%
Comparison summary
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 1659mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 17.822g)
Which food is cheaper?
Bean raw is cheaper (difference - $0.9)
Which food is lower in glycemic index?
American cheese is lower in glycemic index (difference - 6)
Which food is richer in minerals?
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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?
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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.