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  6. Bean raw vs. Romano cheese

Bean raw vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Bean raw and Romano cheese

  • Bean raw has more Folate, Copper, Fiber, Vitamin B1, Iron, and Manganese, however, Romano cheese is richer in Calcium, and Phosphorus.
  • Bean raw covers your daily Folate needs 130% more than Romano cheese.
  • Bean raw contains less Saturated Fat.

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

Infographic

Bean raw vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +329.3%
Contains more PotassiumPotassium +1519.8%
Contains more IronIron +558.4%
Contains more CopperCopper +2876.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5640%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +841.6%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +84.9%

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1827%
Contains more Vitamin B3Vitamin B3 +1424.7%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more Vitamin B6Vitamin B6 +457.6%
Contains more Vitamin KVitamin K +154.5%
Contains more FolateFolate +7400%
Contains more CholineCholine +329.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.23mg

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1623.1%
Contains more ProteinProtein +48.5%
Contains more FatsFats +2090.2%
Contains more WaterWater +172.8%
Contains more OtherOther +93.7%

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
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated Fat -98.6%
Contains more Mono. FatMonounsaturated Fat +3322.7%
Contains more Poly. FatPolyunsaturated fat +45.7%

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 Romano 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 Romano cheese Opinion
Calories 347kcal 387kcal Romano cheese
Protein 21.42g 31.8g Romano cheese
Fats 1.23g 26.94g Romano cheese
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 3.63g Bean raw
Carbs 62.55g 3.63g Bean raw
Cholesterol 0mg 104mg Bean raw
Vitamin D 0IU 20IU Romano cheese
Magnesium 176mg 41mg Bean raw
Calcium 113mg 1064mg Romano cheese
Potassium 1393mg 86mg Bean raw
Iron 5.07mg 0.77mg Bean raw
Sugar 2.11g 0.73g Romano cheese
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.03mg Bean raw
Zinc 2.28mg 2.58mg Romano cheese
Starch 34.17g Bean raw
Phosphorus 411mg 760mg Romano cheese
Sodium 12mg 1433mg Bean raw
Vitamin A 0IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 0.21mg 0.23mg Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.148mg 0.02mg Bean raw
Selenium 27.9µg 14.5µg Bean raw
Vitamin B1 0.713mg 0.037mg Bean raw
Vitamin B2 0.212mg 0.37mg Romano cheese
Vitamin B3 1.174mg 0.077mg Bean raw
Vitamin B5 0.785mg 0.424mg Bean raw
Vitamin B6 0.474mg 0.085mg Bean raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 5.6µg 2.2µg Bean raw
Folate 525µg 7µg Bean raw
Choline 66.2mg 15.4mg Bean raw
Saturated Fat 0.235g 17.115g Bean raw
Monounsaturated Fat 0.229g 7.838g Romano cheese
Polyunsaturated fat 0.407g 0.593g Romano cheese
Tryptophan 0.237mg 0.429mg Romano cheese
Threonine 0.81mg 1.171mg Romano cheese
Isoleucine 0.871mg 1.685mg Romano cheese
Leucine 1.558mg 3.071mg Romano cheese
Lysine 1.356mg 2.941mg Romano cheese
Methionine 0.259mg 0.852mg Romano cheese
Phenylalanine 1.095mg 1.71mg Romano cheese
Valine 0.998mg 2.183mg Romano cheese
Histidine 0.556mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Romano 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
27%
Romano cheese
Minerals Daily Need Coverage Score
131%
Bean raw
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1421mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 16.88g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $3.1)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.