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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.
Bean raw
Bean raw
6
:
4
Swiss cheese
Swiss cheese
Contains more Iron +3800%
Contains more Magnesium +433.3%
Contains more Potassium +1834.7%
Contains less Sodium -93.6%
Contains more Copper +1800%
Contains more Manganese +4315.4%
Contains more Calcium +687.6%
Contains more Phosphorus +39.7%
Contains more Zinc +91.7%
Equal in Selenium - 30
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +3800%
Contains more Magnesium +433.3%
Contains more Potassium +1834.7%
Contains less Sodium -93.6%
Contains more Copper +1800%
Contains more Manganese +4315.4%
Contains more Calcium +687.6%
Contains more Phosphorus +39.7%
Contains more Zinc +91.7%
Equal in Selenium - 30

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.
Bean raw
Bean raw
7
:
4
Swiss cheese
Swiss cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6381.8%
Contains more Vitamin B3 +1734.4%
Contains more Vitamin B5 +122.4%
Contains more Vitamin B6 +567.6%
Contains more Folate +5150%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B12 +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6381.8%
Contains more Vitamin B3 +1734.4%
Contains more Vitamin B5 +122.4%
Contains more Vitamin B6 +567.6%
Contains more Folate +5150%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Swiss cheese
Swiss cheese
Contains more Carbs +4243.8%
Contains more Other +16.4%
Contains more Protein +25.9%
Contains more Fats +2419.5%
Contains more Water +232.1%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Swiss cheese
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 Carbs +4243.8%
Contains more Other +16.4%
Contains more Protein +25.9%
Contains more Fats +2419.5%
Contains more Water +232.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Swiss cheese
Swiss cheese
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +3413.5%
Contains more Polyunsaturated fat +229.5%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +3413.5%
Contains more Polyunsaturated fat +229.5%

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 Swiss cheese
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Swiss cheese Opinion
Net carbs 47.05g 1.44g Bean raw
Protein 21.42g 26.96g Swiss cheese
Fats 1.23g 30.99g Swiss cheese
Carbs 62.55g 1.44g Bean raw
Calories 347kcal 393kcal Swiss cheese
Starch 34.17g Bean raw
Sugar 2.11g 0g Swiss cheese
Fiber 15.5g 0g Bean raw
Calcium 113mg 890mg Swiss cheese
Iron 5.07mg 0.13mg Bean raw
Magnesium 176mg 33mg Bean raw
Phosphorus 411mg 574mg Swiss cheese
Potassium 1393mg 72mg Bean raw
Sodium 12mg 187mg Bean raw
Zinc 2.28mg 4.37mg Swiss cheese
Copper 0.893mg 0.047mg Bean raw
Manganese 1.148mg 0.026mg Bean raw
Selenium 27.9µg 30µg Swiss cheese
Vitamin A 0IU 1047IU Swiss cheese
Vitamin A RAE 0µg 288µg Swiss cheese
Vitamin E 0.21mg 0.6mg Swiss cheese
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.011mg Bean raw
Vitamin B2 0.212mg 0.302mg Swiss cheese
Vitamin B3 1.174mg 0.064mg Bean raw
Vitamin B5 0.785mg 0.353mg Bean raw
Vitamin B6 0.474mg 0.071mg Bean raw
Folate 525µg 10µg Bean raw
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 5.6µg 1.4µg Bean raw
Tryptophan 0.237mg 0.401mg Swiss cheese
Threonine 0.81mg 1.038mg Swiss cheese
Isoleucine 0.871mg 1.537mg Swiss cheese
Leucine 1.558mg 2.959mg Swiss cheese
Lysine 1.356mg 2.585mg Swiss cheese
Methionine 0.259mg 0.784mg Swiss cheese
Phenylalanine 1.095mg 1.662mg Swiss cheese
Valine 0.998mg 2.139mg Swiss cheese
Histidine 0.556mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Bean raw
Trans Fat 0g 0.987g Bean raw
Saturated Fat 0.235g 18.227g Bean raw
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 0.229g 8.046g Swiss cheese
Polyunsaturated fat 0.407g 1.341g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Swiss cheese
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
70%
Bean raw
48%
Swiss cheese
Minerals Daily Need Coverage Score
131%
Bean raw
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 175mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 17.992g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $2.1)
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. 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.