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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% 32% 4.6% 7.5% 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

All nutrients comparison - raw data values

Nutrient Bean raw Romano cheese DV% diff.
Folate 525µg 7µg 130%
Copper 0.893mg 0.03mg 96%
Calcium 113mg 1064mg 95%
Saturated fat 0.235g 17.115g 77%
Fiber 15.5g 0g 62%
Sodium 12mg 1433mg 62%
Vitamin B1 0.713mg 0.037mg 56%
Iron 5.07mg 0.77mg 54%
Phosphorus 411mg 760mg 50%
Manganese 1.148mg 0.02mg 49%
Vitamin B12 0µg 1.12µg 47%
Fats 1.23g 26.94g 40%
Potassium 1393mg 86mg 38%
Cholesterol 0mg 104mg 35%
Magnesium 176mg 41mg 32%
Vitamin B6 0.474mg 0.085mg 30%
Selenium 27.9µg 14.5µg 24%
Protein 21.42g 31.8g 21%
Carbs 62.55g 3.63g 20%
Monounsaturated fat 0.229g 7.838g 19%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.37mg 12%
Vitamin A 0µg 96µg 11%
Choline 66.2mg 15.4mg 9%
Vitamin C 6.3mg 0mg 7%
Vitamin B5 0.785mg 0.424mg 7%
Vitamin B3 1.174mg 0.077mg 7%
Zinc 2.28mg 2.58mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 5.6µg 2.2µg 3%
Calories 347kcal 387kcal 2%
Polyunsaturated fat 0.407g 0.593g 1%
Net carbs 47.05g 3.63g N/A
Sugar 2.11g 0.73g N/A
Vitamin E 0.21mg 0.23mg 0%
Tryptophan 0.237mg 0.429mg 0%
Threonine 0.81mg 1.171mg 0%
Isoleucine 0.871mg 1.685mg 0%
Leucine 1.558mg 3.071mg 0%
Lysine 1.356mg 2.941mg 0%
Methionine 0.259mg 0.852mg 0%
Phenylalanine 1.095mg 1.71mg 0%
Valine 0.998mg 2.183mg 0%
Histidine 0.556mg 1.231mg 0%

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%

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.