Beans vs. Cheese — In-Depth Nutrition Comparison
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How are beans and cheese different?
- Beans have more fiber; however, cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and vitamin A.
- Cheese covers your daily need for saturated fat, 94% more than beans.
- Beans contain less saturated fat.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of cheese is 0.
Beans, baked, canned, no salt added and Cheese, cheddar types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more PotassiumPotassium | +289.5% |
| Contains more IronIron | +107.1% |
| Contains more CopperCopper | +586.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +1320% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +337.5% |
| Contains more SeleniumSelenium | +533.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +417.2% |
| Contains more Vitamin B3Vitamin B3 | +628.8% |
| Contains more Vitamin B6Vitamin B6 | +97% |
| Contains more CholineCholine | +86.7% |
| Contains more Vitamin AVitamin A | +6500% |
| Contains more Vitamin EVitamin E | +373.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +613.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.103g | 18.867g | 85% |
| Calcium | 50mg | 710mg | 66% |
| Fats | 0.4g | 33.31g | 51% |
| Phosphorus | 104mg | 455mg | 50% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Selenium | 4.5µg | 28.5µg | 44% |
| Protein | 4.8g | 22.87g | 36% |
| Vitamin A | 5µg | 330µg | 36% |
| Cholesterol | 0mg | 99mg | 33% |
| Vitamin B2 | 0.06mg | 0.428mg | 28% |
| Sodium | 1mg | 653mg | 28% |
| Monounsaturated fat | 0.035g | 9.246g | 23% |
| Fiber | 5.5g | 0g | 22% |
| Zinc | 1.4mg | 3.64mg | 20% |
| Copper | 0.206mg | 0.03mg | 20% |
| Calories | 105kcal | 404kcal | 15% |
| Vitamin B1 | 0.15mg | 0.029mg | 10% |
| Polyunsaturated fat | 0.172g | 1.421g | 8% |
| Vitamin B5 | 0.41mg | 8% | |
| Carbs | 20.49g | 3.09g | 6% |
| Potassium | 296mg | 76mg | 6% |
| Vitamin B6 | 0.13mg | 0.066mg | 5% |
| Vitamin E | 0.15mg | 0.71mg | 4% |
| Choline | 30.8mg | 16.5mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Iron | 0.29mg | 0.14mg | 2% |
| Vitamin B3 | 0.43mg | 0.059mg | 2% |
| Vitamin K | 0.8µg | 2.4µg | 1% |
| Folate | 24µg | 27µg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Manganese | 0.027mg | 1% | |
| Net carbs | 14.99g | 3.09g | N/A |
| Sugar | 7.78g | 0.48g | N/A |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +563.1% |
| Contains more WaterWater | +96.1% |
| Contains more ProteinProtein | +376.5% |
| Contains more FatsFats | +8227.5% |
| Contains more OtherOther | +117% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +26317.1% |
| Contains more Poly. FatPolyunsaturated fat | +726.2% |
