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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.

Infographic

Bean raw vs American cheese 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
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%
~equal in Zinc ~2.49mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
65% 30% 5%
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
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
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
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.
Bean raw American cheese
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 Bean raw American cheese 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?

ok
ok
is better in case of low diet
Bean raw American cheese
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
67%
Bean raw
33%
American cheese
Minerals Daily Need Coverage Score
131%
Bean raw
106%
American cheese

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.