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Bean raw vs. Brunost — In-Depth Nutrition Comparison

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Summary of differences between Bean raw and Brunost

  • Bean raw has more Folate, Copper, Fiber, Iron, and Manganese, while Brunost has more Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin A RAE.
  • Bean raw covers your daily need of Folate 130% more than Brunost.
  • The amount of Saturated Fat in Bean raw is lower.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Cheese, gjetost.

Infographic

Bean raw vs Brunost 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.
Contains more Iron +875%
Contains more Magnesium +151.4%
Contains less Sodium -98%
Contains more Zinc +100%
Contains more Copper +1016.3%
Contains more Manganese +2770%
Contains more Selenium +92.4%
Contains more Calcium +254%
Equal in Phosphorus - 444
Equal in Potassium - 1409
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +875%
Contains more Magnesium +151.4%
Contains less Sodium -98%
Contains more Zinc +100%
Contains more Copper +1016.3%
Contains more Manganese +2770%
Contains more Selenium +92.4%
Contains more Calcium +254%
Equal in Phosphorus - 444
Equal in Potassium - 1409

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 C +∞%
Contains more Vitamin B1 +126.3%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B6 +74.9%
Contains more Folate +10400%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +551.9%
Contains more Vitamin B5 +326.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +126.3%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B6 +74.9%
Contains more Folate +10400%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +551.9%
Contains more Vitamin B5 +326.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +122%
Contains more Carbs +46.7%
Contains more Fats +2299.2%
Contains more Water +18.6%
Contains more Other +36.9%
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +122%
Contains more Carbs +46.7%
Contains more Fats +2299.2%
Contains more Water +18.6%
Contains more Other +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +3340.6%
Contains more Polyunsaturated fat +130.5%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +3340.6%
Contains more Polyunsaturated fat +130.5%

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 Brunost
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean raw Brunost Opinion
Net carbs 47.05g 42.65g Bean raw
Protein 21.42g 9.65g Bean raw
Fats 1.23g 29.51g Brunost
Carbs 62.55g 42.65g Bean raw
Calories 347kcal 466kcal Brunost
Starch 34.17g Bean raw
Sugar 2.11g Brunost
Fiber 15.5g 0g Bean raw
Calcium 113mg 400mg Brunost
Iron 5.07mg 0.52mg Bean raw
Magnesium 176mg 70mg Bean raw
Phosphorus 411mg 444mg Brunost
Potassium 1393mg 1409mg Brunost
Sodium 12mg 600mg Bean raw
Zinc 2.28mg 1.14mg Bean raw
Copper 0.893mg 0.08mg Bean raw
Manganese 1.148mg 0.04mg Bean raw
Selenium 27.9µg 14.5µg Bean raw
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin E 0.21mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.315mg Bean raw
Vitamin B2 0.212mg 1.382mg Brunost
Vitamin B3 1.174mg 0.813mg Bean raw
Vitamin B5 0.785mg 3.351mg Brunost
Vitamin B6 0.474mg 0.271mg Bean raw
Folate 525µg 5µg Bean raw
Vitamin B12 0µg 2.42µg Brunost
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.135mg Bean raw
Threonine 0.81mg 0.393mg Bean raw
Isoleucine 0.871mg 0.519mg Bean raw
Leucine 1.558mg 0.992mg Bean raw
Lysine 1.356mg 0.814mg Bean raw
Methionine 0.259mg 0.318mg Brunost
Phenylalanine 1.095mg 0.54mg Bean raw
Valine 0.998mg 0.765mg Bean raw
Histidine 0.556mg 0.293mg Bean raw
Cholesterol 0mg 94mg Bean raw
Saturated Fat 0.235g 19.16g Bean raw
Monounsaturated Fat 0.229g 7.879g Brunost
Polyunsaturated fat 0.407g 0.938g Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
81%
Brunost
Minerals Daily Need Coverage Score
131%
Bean raw
72%
Brunost

Comparison summary

Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 588mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 18.925g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.