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  6. Beans vs. Cream cheese

Beans vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between beans and cream cheese?

  • Beans are richer in fiber, copper, vitamin B1, and zinc, while cream cheese is higher in vitamin A, vitamin B2, and vitamin B12.
  • Cream cheese's daily need coverage for saturated fat is 101% higher.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index (33) than cream cheese (0).

We used Beans, baked, canned, no salt added and Cheese, cream types in this comparison.

Infographic

Beans vs Cream cheese infographic
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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.
Beans
Beans
6
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +124.2%
Contains more IronIron +163.6%
Contains more CopperCopper +1044.4%
Contains more ZincZinc +180%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +94%
Contains more SeleniumSelenium +91.1%
~equal in Phosphorus ~107mg

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
6
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B3Vitamin B3 +372.5%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more FolateFolate +166.7%
Contains more CholineCholine +13.2%
Contains more Vitamin AVitamin A +6060%
Contains more Vitamin EVitamin E +473.3%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +162.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Cream cheese DV% diff.
Saturated fat 0.103g 20.213g 91%
Fats 0.4g 34.44g 52%
Cholesterol 0mg 101mg 34%
Vitamin A 5µg 308µg 34%
Fiber 5.5g 0g 22%
Monounsaturated fat 0.035g 8.907g 22%
Copper 0.206mg 0.018mg 21%
Sodium 1mg 314mg 14%
Vitamin B2 0.06mg 0.23mg 13%
Calories 105kcal 350kcal 12%
Vitamin B1 0.15mg 0.023mg 11%
Vitamin B5 0.517mg 10%
Polyunsaturated fat 0.172g 1.483g 9%
Vitamin B12 0µg 0.22µg 9%
Zinc 1.4mg 0.5mg 8%
Selenium 4.5µg 8.6µg 7%
Vitamin B6 0.13mg 0.056mg 6%
Magnesium 32mg 9mg 5%
Potassium 296mg 132mg 5%
Calcium 50mg 97mg 5%
Vitamin E 0.15mg 0.86mg 5%
Carbs 20.49g 5.52g 5%
Folate 24µg 9µg 4%
Protein 4.8g 6.15g 3%
Vitamin C 3.1mg 0mg 3%
Vitamin B3 0.43mg 0.091mg 2%
Iron 0.29mg 0.11mg 2%
Choline 30.8mg 27.2mg 1%
Vitamin K 0.8µg 2.1µg 1%
Net carbs 14.99g 5.52g N/A
Sugar 7.78g 3.76g N/A
Starch 0.35g 0%
Phosphorus 104mg 107mg 0%
Manganese 0.011mg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +271.2%
Contains more WaterWater +38%
Contains more OtherOther +34.6%
Contains more ProteinProtein +28.1%
Contains more FatsFats +8510%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +25348.6%
Contains more Poly. FatPolyunsaturated fat +762.2%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.