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
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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 | +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% |
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 | +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
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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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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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
35%
Minerals Daily Need Coverage Score
131%
79%
Comparison summary
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 1.63g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 641mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 18.632g)
Which food is cheaper?
Bean raw is cheaper (difference - $0.5)
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.