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  6. Bean raw vs. Swiss cheese

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

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Important differences between bean raw and Swiss cheese

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, manganese, and potassium; however, Swiss cheese is richer in vitamin B12 and calcium.
  • Bean raw's daily need coverage for folate is 129% more.
  • Bean raw contains less saturated fat.

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

Infographic

Bean raw vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +1834.7%
Contains more IronIron +3800%
Contains more CopperCopper +1800%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +4315.4%
Contains more CalciumCalcium +687.6%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +39.7%
~equal in Selenium ~30µg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +6381.8%
Contains more Vitamin B3Vitamin B3 +1734.4%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more Vitamin B6Vitamin B6 +567.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +5150%
Contains more CholineCholine +327.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Swiss cheese DV% diff.
Folate 525µg 10µg 129%
Vitamin B12 0µg 3.06µg 128%
Copper 0.893mg 0.047mg 94%
Saturated fat 0.235g 18.227g 82%
Calcium 113mg 890mg 78%
Iron 5.07mg 0.13mg 62%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.011mg 59%
Manganese 1.148mg 0.026mg 49%
Fats 1.23g 30.99g 46%
Potassium 1393mg 72mg 39%
Magnesium 176mg 33mg 34%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B6 0.474mg 0.071mg 31%
Phosphorus 411mg 574mg 23%
Monounsaturated fat 0.229g 8.046g 20%
Carbs 62.55g 1.44g 20%
Zinc 2.28mg 4.37mg 19%
Starch 34.17g 14%
Protein 21.42g 26.96g 11%
Choline 66.2mg 15.5mg 9%
Vitamin B5 0.785mg 0.353mg 9%
Sodium 12mg 187mg 8%
Vitamin B2 0.212mg 0.302mg 7%
Vitamin B3 1.174mg 0.064mg 7%
Vitamin C 6.3mg 0mg 7%
Polyunsaturated fat 0.407g 1.341g 6%
Selenium 27.9µg 30µg 4%
Vitamin K 5.6µg 1.4µg 4%
Vitamin E 0.21mg 0.6mg 3%
Calories 347kcal 393kcal 2%
Net carbs 47.05g 1.44g N/A
Sugar 2.11g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.237mg 0.401mg 0%
Threonine 0.81mg 1.038mg 0%
Isoleucine 0.871mg 1.537mg 0%
Leucine 1.558mg 2.959mg 0%
Lysine 1.356mg 2.585mg 0%
Methionine 0.259mg 0.784mg 0%
Phenylalanine 1.095mg 1.662mg 0%
Valine 0.998mg 2.139mg 0%
Histidine 0.556mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +4243.8%
Contains more OtherOther +16.4%
Contains more ProteinProtein +25.9%
Contains more FatsFats +2419.5%
Contains more WaterWater +232.1%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +3413.5%
Contains more Poly. FatPolyunsaturated fat +229.5%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.