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Bean raw vs. Cheese — In-Depth Nutrition Comparison

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Differences between bean raw and cheese

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, manganese, and potassium, while cheese has more calcium and vitamin B12.
  • Bean raw's daily need coverage for folate is 125% higher.
  • The amount of saturated fat in bean raw is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of bean raw is 33.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Cheese, cheddar.

Infographic

Bean raw vs 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%
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +551.9%
Contains more PotassiumPotassium +1732.9%
Contains more IronIron +3521.4%
Contains more CopperCopper +2876.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +4151.9%
Contains more CalciumCalcium +528.3%
Contains more ZincZinc +59.6%
Contains more PhosphorusPhosphorus +10.7%
~equal in Selenium ~28.5µg

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%
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2358.6%
Contains more Vitamin B3Vitamin B3 +1889.8%
Contains more Vitamin B5Vitamin B5 +91.5%
Contains more Vitamin B6Vitamin B6 +618.2%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +1844.4%
Contains more CholineCholine +301.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +238.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +101.9%
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
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1924.3%
Contains more FatsFats +2608.1%
Contains more WaterWater +226.7%
~equal in Protein ~22.87g
~equal in Other ~3.71g

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
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3937.6%
Contains more Poly. FatPolyunsaturated fat +249.1%

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
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +100%
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 Cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Cheese DV% diff.
Folate 525µg 27µg 125%
Copper 0.893mg 0.03mg 96%
Saturated fat 0.235g 18.867g 85%
Iron 5.07mg 0.14mg 62%
Fiber 15.5g 0g 62%
Calcium 113mg 710mg 60%
Vitamin B1 0.713mg 0.029mg 57%
Manganese 1.148mg 0.027mg 49%
Fats 1.23g 33.31g 49%
Vitamin B12 0µg 1.1µg 46%
Potassium 1393mg 76mg 39%
Vitamin A 0µg 330µg 37%
Magnesium 176mg 27mg 35%
Cholesterol 0mg 99mg 33%
Vitamin B6 0.474mg 0.066mg 31%
Sodium 12mg 653mg 28%
Monounsaturated fat 0.229g 9.246g 23%
Carbs 62.55g 3.09g 20%
Vitamin B2 0.212mg 0.428mg 17%
Starch 34.17g 14%
Zinc 2.28mg 3.64mg 12%
Choline 66.2mg 16.5mg 9%
Vitamin B5 0.785mg 0.41mg 8%
Polyunsaturated fat 0.407g 1.421g 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.059mg 7%
Phosphorus 411mg 455mg 6%
Vitamin K 5.6µg 2.4µg 3%
Calories 347kcal 404kcal 3%
Protein 21.42g 22.87g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin E 0.21mg 0.71mg 3%
Vitamin D 0IU 24IU 3%
Selenium 27.9µg 28.5µg 1%
Net carbs 47.05g 3.09g N/A
Sugar 2.11g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.237mg 0.547mg 0%
Threonine 0.81mg 1.044mg 0%
Isoleucine 0.871mg 1.206mg 0%
Leucine 1.558mg 1.939mg 0%
Lysine 1.356mg 1.025mg 0%
Methionine 0.259mg 0.547mg 0%
Phenylalanine 1.095mg 1.074mg 0%
Valine 0.998mg 1.404mg 0%
Histidine 0.556mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw 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
35%
Cheese
Minerals Daily Need Coverage Score
131%
Bean raw
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.63g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 641mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 18.632g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.