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Beans vs. American cheese — In-Depth Nutrition Comparison

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Important differences between beans and American cheese

  • Beans have more fiber and copper; however, American cheese has more calcium, phosphorus, vitamin B12, selenium, and vitamin A.
  • American cheese's daily need coverage for calcium is 100% more.
  • Beans are lower in saturated fat.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Beans vs American 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +124.2%
Contains more CopperCopper +347.8%
Contains less SodiumSodium -99.9%
Contains more CalciumCalcium +1990%
Contains more IronIron +117.2%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +516.3%
Contains more SeleniumSelenium +348.9%

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.
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B3Vitamin B3 +465.8%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +290%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +17.5%

All nutrients comparison - raw data values

Nutrient Beans American cheese DV% diff.
Calcium 50mg 1045mg 100%
Saturated fat 0.103g 18.057g 82%
Phosphorus 104mg 641mg 77%
Sodium 1mg 1671mg 73%
Vitamin B12 0µg 1.5µg 63%
Fats 0.4g 31.79g 48%
Cholesterol 0mg 100mg 33%
Selenium 4.5µg 20.2µg 29%
Vitamin A 5µg 250µg 27%
Protein 4.8g 18.13g 27%
Fiber 5.5g 0g 22%
Monounsaturated fat 0.035g 8.236g 21%
Copper 0.206mg 0.046mg 18%
Vitamin B2 0.06mg 0.234mg 13%
Calories 105kcal 371kcal 13%
Vitamin B1 0.15mg 0.015mg 11%
Zinc 1.4mg 2.49mg 10%
Vitamin B5 0.403mg 8%
Polyunsaturated fat 0.172g 1.286g 7%
Vitamin B6 0.13mg 0.054mg 6%
Carbs 20.49g 3.7g 6%
Potassium 296mg 132mg 5%
Folate 24µg 8µg 4%
Vitamin E 0.15mg 0.8mg 4%
Iron 0.29mg 0.63mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin D 0IU 23IU 3%
Manganese 0.041mg 2%
Vitamin K 0.8µg 2.6µg 2%
Vitamin B3 0.43mg 0.076mg 2%
Magnesium 32mg 26mg 1%
Choline 30.8mg 36.2mg 1%
Net carbs 14.99g 3.7g N/A
Sugar 7.78g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +453.8%
Contains more WaterWater +83.3%
Contains more ProteinProtein +277.7%
Contains more FatsFats +7847.5%
Contains more OtherOther +295.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +23431.4%
Contains more Poly. FatPolyunsaturated fat +647.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.