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Beans vs. Blue cheese — In-Depth Nutrition Comparison

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Summary of differences between beans and blue cheese

  • Beans have more fiber and copper; however, blue cheese is higher in vitamin B12, calcium, phosphorus, vitamin B2, and selenium.
  • Blue cheese covers your daily need for saturated fat, 93% more than beans.
  • Beans have less saturated fat.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Cheese, blue.

Infographic

Beans vs Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +15.6%
Contains more CopperCopper +415%
Contains less SodiumSodium -99.9%
Contains more CalciumCalcium +956%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +272.1%
Contains more SeleniumSelenium +222.2%
~equal in Iron ~0.31mg

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
3
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more CholineCholine +100%
Contains more Vitamin AVitamin A +3860%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +136.3%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Beans Blue cheese DV% diff.
Saturated fat 0.103g 18.669g 84%
Vitamin B12 0µg 1.22µg 51%
Sodium 1mg 1146mg 50%
Calcium 50mg 528mg 48%
Fats 0.4g 28.74g 44%
Phosphorus 104mg 387mg 40%
Vitamin B5 1.729mg 35%
Protein 4.8g 21.4g 33%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.06mg 0.382mg 25%
Fiber 5.5g 0g 22%
Vitamin A 5µg 198µg 21%
Monounsaturated fat 0.035g 7.778g 19%
Selenium 4.5µg 14.5µg 18%
Copper 0.206mg 0.04mg 18%
Calories 105kcal 353kcal 12%
Zinc 1.4mg 2.66mg 11%
Vitamin B1 0.15mg 0.029mg 10%
Carbs 20.49g 2.34g 6%
Vitamin B3 0.43mg 1.016mg 4%
Polyunsaturated fat 0.172g 0.8g 4%
Vitamin C 3.1mg 0mg 3%
Choline 30.8mg 15.4mg 3%
Vitamin B6 0.13mg 0.166mg 3%
Vitamin D 0IU 21IU 3%
Folate 24µg 36µg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 32mg 23mg 2%
Potassium 296mg 256mg 1%
Vitamin K 0.8µg 2.4µg 1%
Vitamin E 0.15mg 0.25mg 1%
Net carbs 14.99g 2.34g N/A
Iron 0.29mg 0.31mg 0%
Sugar 7.78g 0.5g N/A
Manganese 0.009mg 0%
Tryptophan 0.312mg 0%
Threonine 0.785mg 0%
Isoleucine 1.124mg 0%
Leucine 1.919mg 0%
Lysine 1.852mg 0%
Methionine 0.584mg 0%
Phenylalanine 1.087mg 0%
Valine 1.556mg 0%
Histidine 0.758mg 0%

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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +775.6%
Contains more WaterWater +71.2%
Contains more ProteinProtein +345.8%
Contains more FatsFats +7085%
Contains more OtherOther +198.8%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +22122.9%
Contains more Poly. FatPolyunsaturated fat +365.1%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.