Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bean raw vs. Fontina — In-Depth Nutrition Comparison

Compare

Important differences between bean raw and fontina

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, manganese, and potassium; however, fontina is richer in vitamin B12 and calcium.
  • Bean raw's daily need coverage for folate is 130% more.
  • Bean raw contains less saturated fat.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Cheese, fontina.

Infographic

Bean raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +1157.1%
Contains more PotassiumPotassium +2076.6%
Contains more IronIron +2104.3%
Contains more CopperCopper +3472%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +8100%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +386.7%
Contains more ZincZinc +53.5%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3295.2%
Contains more Vitamin B3Vitamin B3 +682.7%
Contains more Vitamin B5Vitamin B5 +83%
Contains more Vitamin B6Vitamin B6 +471.1%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +8650%
Contains more CholineCholine +329.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.204mg

All nutrients comparison - raw data values

Nutrient Bean raw Fontina DV% diff.
Folate 525µg 6µg 130%
Copper 0.893mg 0.025mg 96%
Saturated fat 0.235g 19.196g 86%
Vitamin B12 0µg 1.68µg 70%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.23mg 61%
Vitamin B1 0.713mg 0.021mg 58%
Manganese 1.148mg 0.014mg 49%
Fats 1.23g 31.14g 46%
Calcium 113mg 550mg 44%
Potassium 1393mg 64mg 39%
Magnesium 176mg 14mg 39%
Cholesterol 0mg 116mg 39%
Sodium 12mg 800mg 34%
Vitamin B6 0.474mg 0.083mg 30%
Vitamin A 0µg 261µg 29%
Selenium 27.9µg 14.5µg 24%
Monounsaturated fat 0.229g 8.687g 21%
Carbs 62.55g 1.55g 20%
Starch 34.17g 14%
Zinc 2.28mg 3.5mg 11%
Phosphorus 411mg 346mg 9%
Choline 66.2mg 15.4mg 9%
Protein 21.42g 25.6g 8%
Polyunsaturated fat 0.407g 1.654g 8%
Vitamin B5 0.785mg 0.429mg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.15mg 6%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 5.6µg 2.6µg 3%
Calories 347kcal 389kcal 2%
Vitamin B2 0.212mg 0.204mg 1%
Net carbs 47.05g 1.55g N/A
Sugar 2.11g 1.55g N/A
Vitamin E 0.21mg 0.27mg 0%
Tryptophan 0.237mg 0.361mg 0%
Threonine 0.81mg 0.935mg 0%
Isoleucine 0.871mg 1.384mg 0%
Leucine 1.558mg 2.664mg 0%
Lysine 1.356mg 2.328mg 0%
Methionine 0.259mg 0.706mg 0%
Phenylalanine 1.095mg 1.497mg 0%
Valine 0.998mg 1.926mg 0%
Histidine 0.556mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +3935.5%
Contains more ProteinProtein +19.5%
Contains more FatsFats +2431.7%
Contains more WaterWater +234.7%
~equal in Other ~3.79g

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3693.4%
Contains more Poly. FatPolyunsaturated fat +306.4%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.